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

  • ”Long Haul” Workout

    2 Rounds:
    20 Push Presses 50/35
    30 Single Dumbbell Box Step-ups
    40 Burpees
    50/35 Calorie Row/ Bike

  • Deadlift Strength

    Build to Heavy Set of 5

  • Hit it hard! Workout

    8 Min AMRAP; ( in pairs switch after full round)
    Row 15/10 CAL
    5 Burpee Box jump over

    Rest 2 Mins

    8 Min AMRAP; ( in pairs switch after full round)
    Bike 15/10
    6 Devils Press 22.5x2 & 15x2

    Split in 2 groups and half do B and other half A. Then switch.

  • Front squat Strength

    Front squat
    3x2r
    1 rep in the tank.
    Rest as needed.

  • WOD 7.2 Workout

    Strength: 4 sets of:
    10 split squat / leg
    :20s single leg plank / leg
    20 alt. box step up
    rest 1:30

  • Metcon Workout

    With partner, for time:
    "WW-simulaatio"

    A. 3 rounds:

    R1:
    24 power cleans 42,5/30kg
    24 thrusters 42,5/30kg
    24 snatches 42,5/30kg

    R2: 20 reps each 42,5/30kg

    R3: 16 reps each 42,5/30kg

    B. 6 rounds:
    6 (strict) HSPU
    8 C2B
    12 Pistols (alt.)
    16 cal row

    C. 1 round:
    60 box step over overs with plates 2x15/10kg 60/50cm + 60 burpees *perform the same amount of each exercises before partner continues, for example 5 box step overs + burpees

  • WOD 4.2 Workout

    5 sets of sustainable amount of sC2B or s pull up
    rest as needed between sets

  • "Four Square" Workout

    On the 4:00 x 4 Rounds:
    300/250 Meter Row
    20 AbMat Sit-ups
    3 Power Snatches

    Athletes Build in Weight Over the 4 Rounds

  • 2.2.2020 Workout

    9:00 Basic Endurance CrossFit
    10:00 Mobility, Squat
    11:00 Accessory

    16:00 Basic Endurance CrossFit
    17:0 Mobility, Squat

  • On the min for 16min Workout

    1.min Incline DB Press x 15
    2.min rest
    3.min Arm Over arm Sled pull 20m (30s)
    4.min rest