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

  • Strength 10-05-2019 Workout

    Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s.

    – Perform all sets with one weight or Bodyweight.
    – Option: Perform 5 x 5 – partner assisted.

  • AMRAP's Workout

    AMRAP 4:
    27 Calorie Row, 27 Burpees, 27 C2B

    Rest 4:00

    AMRAP 4:
    21 Calorie Row, 21 Burpees, 21 T2B

    Rest 4:00

    AMRAP 4:
    15 Calorie Row, 15 Burpees, 15 Pull-Ups

  • 1.Back Squat Strength

    6 Reps @ 67%
    3 Reps @ 72%
    6 Reps @ 67%
    3 Reps @ 77%
    6 Reps @ 67%
    3 Reps @ 82%

    Rest 1:00 between sets.

  • RestDay! Workout

    9-10 Basic endurance CrossFit
    10-11 Basic Endurance CrossFit
    11-12 Mobility

    16-17 Mobility
    17-18 Basic Endurance CrossFit

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    For time:

    21-15-9 Wallball
    42-30-18 DU

    RPE 3

    Target: all sets unbroken

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 10-20 Bar Hanging Hip Touches
    2) Banded Core Hold (5sec, 3-positions)
    3) 10-20 Hollow Pull-Down
    4) 2-3 set: Wall Climb + 10-20 Wall Facing Shoulder Taps
    5) 10+10 Banded Hamstring Curl
    6) 5+5 Single Arm OHS KB/DB

  • AMRAP 12 Workout

    AMRAP 12
    15 Pushups
    12 Deadlifts 60/40kg
    9 Box Jumps
    6 Thrusters

  • RestDay! Workout

    12 - 13 Back Squat & Run
    16 - 17 Back Squat & Run
    17:15 - 18:15 Puijon hissikuilu/portaat 17:15-18:15.
    18 - 19 Back Squat & Run
    19 - 20 Basic Endurance CrossFit

  • C&J Doubles Strength

    WEIGHTLIFTING

    C&J Doubles (anyhow). Drop and Go.

    Every 90-120sex x9

    1-3 RPE 3+
    4-6 RPE 4
    7-9 RPE 4+

  • Torstai 25.4. Workout

    Wod
    400m run
    21 db/kb snatch 22,5/15
    400m run
    15 db/kb snatch
    400m run
    9 db/kb snatch