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

  • Keskiviikko 24.6. Strength

    Weighted pull up
    5x4 v1

  • Deadlift Strength

    Deadlift
    5@40%, 4@50%, 3@65%, 3@75%
    2@85%, 2@89%, 2@92%, 2@96%
    2min Recovery

  • "Deadbolt" Workout

    AMRAP 15:
    60 Double Unders
    400m Run
    15 Deadlifts 100/70kg

    Light Option

    EMOM 15
    20-40 DU / Singles
    100m Run/ 6-10cal Row/ Bike
    8-12 Deadlift

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 Mobility
    8:30 "Holleyman"

    12:00 Accessory

    15:00 Basic Endurance CrossFit
    16:00 Mobility
    17:00 "Holleyman"
    18:00 Accessory
    19:00 Mobility

  • Warm up Workout

    Row / Assault bike /Bike erg or watt bike
    1:00 easy:
    :30 moderate
    1:00 easy
    :30 moderate/fast
    1:00 easy
    :30 fast

    Other partners does 1 rounds of accessory work movements with light weights / tempo

  • Maanantai 6.7. Workout

    Accessory
    3-4 Rounds
    2 Tall box jump
    5+5 Banded single leg glute bridge
    5+5 Pallof press (2s hold)

  • Tiistai 16.6. Strength

    Pull up
    5x4 v2

  • 26.6.2020 Rest Week Workout

    Hamstring rack stretch 3:00 + 3:00
    Quad stretch 2:00 + 2:00
    The wall Frog 2:00
    Turn back stretch 1:00 + 1:00
    V sit 3:00
    Reverse Table 2 x 1:00, rest 1:00

  • Warm up Workout

    3 rounds
    1:00 cardio
    10+10m banded side steps
    10 squat jumps
    10 ring row
    5 inch worm

  • 8x 4min ON/2min OFF Workout

    8x
    4min ON/2min OFF

    A) Run 400m + AMRAP of CINDY in the remaining time

    B) 40/30 Cal. Row + Max Burpee over rower in the remaining time

    C) 40/30 Cal. BikeErg or Echo/Assault + Max Clean & Jerk 70/50kg in the remaining time

    D) AMRAP of
    10 Wall Balls
    10 DB Snatches (heavy)
    10 Box Jump Overs