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

  • Endurance WOD Workout

    Partner Workout
    2x23min Endurance work

    A)
    Other one rows/ski/bike
    Other one performs:
    2x
    10 ring rows
    20m plate OH lunges
    30sec plank hold

    B)
    YGIG
    3 hang power clean x 10 (only barbell)
    5 up and down x 4
    2/2 db snatch x 10
    10 kb swings x 4

  • ”Basic” vol. 38 Workout

    WarmUp

    2 rounds
    200m ergo
    10m walking lunges
    10m bear walk
    10x ohs w/stick

    EMOM 28 (30sec work 30sec rest)

    1. 5-10 wall ball
    2. 6-12 dumbbell hang clean & jerk (single hand 3 each)
    3. 6-12 push ups
    4. Rest

  • Incline DB Press Strength

    Incline DB Press 4x 8 reps
    (Pronated Grip, 2x 45lb bumper plates under bench)

    superset with:
    Single Arm KB Front Rack Squat 4x 8 per side
    then
    DB reverse fly 4x 12 (with fat grips)

    3.5-4min rounds
    25min

  • 1.Conditioning Workout

    "Buckle Up"
    AMRAP 5:
    60m walking lunge (no weight)
    35 abmat sit-ups
    Max calorie row

    Rest 5 minutes

    AMRAP 5:
    30m single dumbbell walking lunge (50/35)
    50 abmat sit-ups
    Max calorie row

    Rest 5 minutes

    AMRAP 5:
    60m walking lunge (no weight)
    50 abmat sit-ups
    Max calorie row

    Kilos:22.5/15

  • Back squat progression Strength

    Back squat progression week 8

    12-6-6-6

    *Tee kaikki sarjat samalla painolla. Lisää tankoon +5 kg viime viikkoon. Ekan sarjan jälkeen 3-5 min tauko. 6-sarjojen jälkeen 2-3 min taukoa. Proggiksen viimeinen viikko.

  • Chin Up Workout

    Chin Up, weighted if you can
    4x8
    rest 3min btw sets

  • 1.Back Squat - 5-Rep Re-Test Strength

    Build to Heavy 5

    After a build through warming percentages, and a handful of heavier reps to prime the body and mind, let's find a new baseline today on our 5-Rep. Compare to the test at the start of the cycle

  • 20min alkavalla 2 minuutilla Workout

    20min alkavalla 2 minuutilla

    1. 6 raaka rinnalleveto ja työntö, 60/40kg n. @60-70% 1RM
    2. max cal soutu/pyörä/hiihto, ylläpidettävä vauhti

  • AMRAP 10min. Workout

    10 Thruster (40/30)
    10 Burpee over bar

    10 Thruster (50/35)
    10 Burpee over bar

    10 Thruster (60/40)
    10 Burpee over bar

    ... (70/45)
    ... (80/50)
    ... (90/55)

  • "DT" Workout

    "DT" Timothy Davis

    5 rounds for time of:

    Ohje - Valitse yksi kuorma millä teet koko treenin alusta loppuun.
    Haasta itseäsi!
    Voimaa ja tekniikkaa peliin nyt on kova treeni!!
    HUOM KUORMASTA! Miesten RX paino on sama, millä CrossFit Gameseissa DT:tä tehdään.