WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • RestDay! Workout

    6:30-7:30 Basic Endurance Run
    7:30-8:30 Mobility

    12-13 Basic Endurance CrossFit
    16-17 Basic Endurance CrossFit
    17-18 Basic Endurance Run
    18-19 Basic Endrunce CrossFit
    19-20 Weightlifting, Snatch

  • 17.4.2019 Deload Cycle Workout

    Frontrack mobility

  • WOD 4.1 Workout

    EMOM 10:
    Even: 5-10 HSPU
    Odd: 5-10 pull ups
    (pick challenging rep amount, strict recommended)

  • Takomotor EMOM 24 Workout

    EMOM 24 (6 rds) (45 sec work, 15 off)

    MIn 1: Hang power clean + s2oh 10 reps 30/25kg
    Min 2: Lateral burpee over barbell 12 reps
    Min 3: Wall ball shots 14 reps 9/6kg
    Min 4: American KB swing 16 reps

    L1: 24/16kg
    L2: 32/24kg

  • WOD 10.4 Workout

    4 sets not for time
    10 strict press
    12 heavy russian swing
    14 sit up

  • Strength 12-04-2019 Strength

    Weighted Close Grip Chin-up: 3RM. Rest 2:00

    – Option 1: Bodyweight 6 x 1-3. Rest 90s.
    – Option 2: Partner Assisted Chin-ups 6 x 5. Rest 90s.

  • 3 rounds Workout

    CONDITIONING
    3 rounds (A+B+C+D+A+B+C+D+A+B+C+D, 36min total)

    A) 3min Row
    B) 3min AMRAP: 10 Wallball, 30 DU
    C) 3min Airbike
    D) 3min AMRAP: 15 KBS @24/16kg, 15 Box Jump

    Target: turn off your monitor or try not to watch it. Concentrate on moving well and breathing (you can go nose breathing only with the machines).. Once again: consistency! If you don´t have double unders yet, practise them 30sec on each round.

    Overall RPE 3 to 4

  • RestDay! Workout

    9-10 Core
    10-11 Mobility
    11-12 Weightlifting, Clean&Jerk

    16-17 Basic Endurance CrossFit
    17-18 Basic Endurance Run

  • 5 x 2 rinta tankoon Strength

    5 x 2 Chest to bar pull ups, underhand grip! AHAP!

  • EMOM x12 Workout

    1. 5 Power clean (75%)
    2. 3 Power clean (80%)
    3. 1 Power clean (85%)
    4. Rest...