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

    6:30 "Kalsu"
    7:30 Accessory

    15:00 "Kalsu"
    16:00 Basic Endurance CrossFit
    17:00 Mobility ,Squat
    18:00 "Kalsu"
    19:00 Basic Endurance CrossFit

  • Sunnuntai 8.3. Workout

    Accessory
    3 Rounds
    Weighted Wall sit 30s
    Weighted straight leg sit up 10
    Cuban press 8

  • "No need for bells and whistles" Workout

    A. 8min AMRAP
    16 Wall ball shots
    8 Burpee

    2min rest before part B.

    B. 8min AMRAP
    16 DB-Snatch
    8 T2B

    2min rest before part C.

    C. 8min AMRAP
    16 Med-ball clean
    8 V-up

  • "Full Circle" Workout

    For Time:
    1500 Meter Row
    100 Double Unders
    50 Air Squats
    100 Double Unders
    50 Burpees

  • Vertical Jump Workout

    Vertical Jump to a Target
    4x6, Rest 90s

  • 2.Conditioning Workout

    On the 5:00 x 3 rounds:

    7 power snatches (115/85)
    15/12 calorie assault bike
    7 overhead squats (115/85)
    20 x 10m shuttle runs

    Kilos: 52/38

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time:

    30/22 cal Ski Erg
    20m Yoke/Farmers Carry
    10 D-Ball/Sandbag over Yoke (chest height)

    Overall RPE 3 to 4, not all out

    Tailoring Options:
    Ski→ Airbike
    Yoke Carry→ Back Rack Walk
    D-Ball/Sandbag→ Heavy Hang Power Clean

  • Basic Conditioning Workout

    Basic Conditioning
    For 35min

    5+5 KB Turkish Get-Ups 24/16kg
    10 Inchworms
    20 Pushups
    20 Slam Ball Over Shoulder
    10+10 KB One Arm Push Press 24/16kg
    200m Run (10x20m)

    Mobility: Hip Flexors, Hamstrings, Calves

  • 18 min AMRAP with a partner Workout

    18 min AMRAP with a partner

    40 Wall balls 9/6kg
    30 Deadlifts 80/60 kg
    100 Double unders

    *Share the reps anyhow, one works at a time.

  • For time Workout

    W/ partner

    a.) 5 rounds:
    9 Toes to Bar
    15 Wallballs (20/14)

    b.) 5 rounds:
    9 Power Snatches (35/25)
    15 Overhead Squats (35/25)

    Time cap: 20min.

    • Partner 1 starts with A, and partner 2 starts with B.
    • Change every round, when both are ready.
    • Barbell & Ball should be light.
    • Scale reps / weights if needed.