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

    7:00 Basic Endurance CrossFit
    8:00 Mobility

    15:00 Basic Endurance CrossFit
    16:00 Mobility
    17:00 Basic Endurance CrossFit

  • WOD Workout

    RX
    FOR TIME
    60/50 Cal Bike/Row/Ski
    50 Back Rack Alt. Lunges @43/30kg
    5 Rope Climbs
    50/40 Cal Bike/Row/Ski
    40 Back Rack Alt. Lunges
    4 Rope Climbs
    40/30 Cal Bike/Row/Ski
    30 Back Rack Alt. Lunges
    3 Rope Climbs

    SCALED
    FOR TIME
    50/40 Cal Bike/Row/Ski
    40 Back Rack Alt. Lunges @30/20kg
    1-3 Rope Climb or Half Climb or 8 x Floor to Stand
    40/30 Cal Bike/Row/Ski
    30 Back Rack Alt. Lunges
    1-2 Rope Climb or Half Climb or 6 x Floor to Stand
    30/25 Cal Bike/Row/Ski
    20 Back Rack Alt. Lunges
    1 Rope Climb or Half Climb or 4 x Floor to Stand
    RPE 7
    Timecap: 30 mins

    FINISHER
    2-3 SETS
    8-10 Barbell Rollouts from Knees
    12-15ea Single Leg Glute Bridge
    Put working foot on 20kg plate for glute bridge

  • Overhead squats Strength

    Strength (load)

    Overhead squat 3 sets of 1, AHAP.

  • DB run, pull-ups, push-ups & Air squats Workout

    Metcon (reps)

    AMRAP in 25 minutes of:
    400m run with DB
    20 Pull-ups
    35 Push-ups
    50 Air squats

    M: 22,5kg N: 15kg

  • 4x3min On/2min OFF Workout

    4x 3min ON/2min OFF
    alt. A and B

    A.30/25 Cal.
    20 Wall Balls
    +
    Max Shuttle Runs (7,5m) in the remaining time

    B.AMRAP of
    24 Double Unders
    8 Double DB/KB Clean & Jerk
    4 Burpees

  • ”Gripmaster8000” Workout

    8 min
    8 Kp tempaus vuorokäsi 22,5/15kg
    8 Kp askellus boksin ylityksellä 60/50cm

    A tekee koko kierroksen
    B kannattelee tankoa maastavedon yläsennossa 70/50kg
    Rooleja saa vaihtaa täyden kierroksen jälkeen, mutta vaihtamien ei ole pakollista.

    Tulos toistot

    8-9 min lep0

    9-15min

    Tempaus 1 RM
    8 boksin ylitys hypyllä (per tekijä) ennen jokaista nostoa

    Tulos molempien kisaajien parhaan hyväksytyn tempauksen kilot laskettuna yhteen.

  • WOD Workout

    YGIG 20min AMRAP

    9/7 CAL koneella
    9 Mavea
    6 Riveä raakana
    3 STOH

    *Koko kierros omalla vuorolla.

    45/35kg

  • WOD Workout

    RX
    FOR TIME
    50/40 Cal Bike/Row/Ski
    -Immediately Into 10 ROUNDS
    3-5 Strict Handstand Push-Up
    5 Deadlifts @100/70kg
    -Immediately Into
    50/40 Cal Bike/Row/Ski

    Timecap: 15 mins

    SCALED
    FOR TIME
    40/30 Cal Bike/Row/Ski
    -Immediately Into
    10 ROUNDS
    5 DB Push Press
    5 Deadlifts @ moderate
    -Immediately Into
    40/30 Cal Bike/Row/Ski
    RPE 8

    Timecap: 15 mins

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 5/5 Sciatic Nerve Floss
    MIN 2 - 5/5 Half Kneeling KB Bottoms Up Single Arm Press
    MIN 3 - :45 Jog/Walk

  • 12 min amrap Workout

    1 Overhead squat

    10 Burpee box jump

    *add 1 overhead squat for each round.

    *ohs weight around 65% of heavy 1

  • WOD Workout

    RX
    1) ON AN 10:00 RUNNING CLOCK
    120 Double Unders
    60/50 Cal Row/Bike/Ski
    30 Burpees Over Rower/Bar

    At 10:00 start;
    2) 4 ROUNDS FOR TIME
    30 Double Unders
    15/12 Cal Row/Bike/Ski
    8 Burpees Over Rower/Bar

    SCALED
    1) ON AN 10:00 RUNNING CLOCK
    200 Singles
    50/40 Cal Row/Bike/Ski
    10-20 Burpees Over Rower/Bar

    At 10:00 start;
    2) 4 ROUNDS FOR TIME
    50 Singles Unders
    12/10 Cal Row/Bike/Ski
    3-5 Burpees Over Rower/Bar
    RPE 8

    Total timecap : 20 mins