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

  • 15 min amrap Workout

    15min amrap

    14 Lunge steps (2×22,5 / 15)
    14 Db snatch (1x 22,5/15)
    14 Wallball (9/6)
    28 Sit-up

  • Cool down Workout

    5-10 min of easy bike erg/ jogging/ walk

  • Row/KBS/DU intervals Workout

    Every 5:00 for 4 sets

    • Row 500m (max 2:00)
    • 50 Double under
    • 25 Russian swing 32kg/24kg

  • WOD Workout

    21-15-9 DL 100/70kg
    9-6-3 Wall Walk

  • Part 2: “APOLOGIES” Workout

    For Time:
    45 Wall Balls
    30 Toes to Bar
    15 Box Jumps
    30 Wall Balls
    20 Toes to Bar
    10 Box Jumps
    15 Wall Balls
    10 Toes to Bar
    5 Box Jumps

    tc 15min

  • E2mom for 12 min Workout

    4 frotn squats
    start 75-80%1rm fs
    build heavy set of the day

  • WOD Workout

    3 Kierrosta aikaa vastaan:

    15 Burpeeta
    40 Tuplaa tai Sinkkua

    TC: 7min

  • Strength 27-01-2022 Strength

    A) Box Squat
    Build to a heavy 5 in 4 sets. Rest 2:00
    - Parallel Box

    B) Goblet Lateral Lunge
    3 x 6 each. Rest 90s.

  • Strength Strength

    Power Clean 1RM in 8 sets; Rest 2:00
    - Goal: small PR
    - Option: Practice sets of 3, hang power clean as needed

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Strict Pull Ups + Ring Dips
    9:00 Basic Endurance CrossFit

    15:00 Basic Endurance CrossFit
    16:00 Strict Pull Ups + Ring Dips
    17:00 Mobility
    18:00 Basic Endurance CrossFit
    19:00 Mobility
    20:00 Basic Endurance CrossFit