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

  • 230925 Tiistai Workout

    8 intervals

    In 90s
    10 toes to bar
    8 single arm DB hang squat clean 22,5/15
    AMRAP burpee box over
    90s rest

  • RestDay! Workout

    7:00 Mobility + Core Workout
    8:00 Basic Endurance CrossFit
    9:00 1k Row + Recovery Workout ( 12.5.2025 )

    12:00 Shoulder Accessory

    16:00 Kipping Pull-Up technique + Accessory
    17:00 Basic Endurance CrossFit
    18:00 1k Row + Recovery Workout ( 12.5.2025 )
    19:00 Mobility + Core Workout
    20:00 Basic Endurance CrossFit

  • Thruster 7x3 Strength

    Thruster 7x3

  • ”Ingrid” Workout

    10 kierrosta aikaa vastaan:

    • 3 tempaus (N 42,5kg / M 60kg)
    • 3 bar-over-burpee

  • SNATCH BALANCE Workout

    4-5sets:

    2 snatch balance (2s pause bottom of squat)

    moderate weight

  • HANG SNATCH COMPLEX Strength

    6-8sets:

    3-4x 1 hang power snatch + 2 hang snatch 65-75% of 1rm snatch
    3-4x 2 hang snatch 75-85% of 1rm snatch

  • WOD: Intervals w/ bars Workout

    E5MOM x5:
    11-15 T2B / s.l. T2B / kipping leg or knee raise / V-up or tuck up
    9-12 power snatch
    7-9 OHS
    4-6 lateral bar over burpee

    Rx: 40 / 30

    Target: 2-2.5min / round, TC 3:00 / round
    RPE 7,5-8,5

    Skaalaus:
    - Tempaus: Paino, jolla pystyt tekemään toistot 1-2 osassa.
    - OHS: Jos olkapäävaivat estää OHS:n -> etu-/takakyykky, jos liikkuvuus on haaste, kevennä painoja ja keskity tekemään hyvällä tekniikalla toistot niin alas kuin pystyt.
    - T2B: Valitse määrä & skaalaus jonka voit tehdä max. 2 osassa läpi treenin.

    HUOM! Voit tehdä kumman tahansa version päivän kaikilla tunneilla

  • Penkkiveto Strength

    1 RM

    Nousu päivän parhaaseen

  • 6x 5min ON/2min OFF Workout

    6x 5min ON/2min OFF

    A. AMRAP 5
    15/12 Cal Row
    5 Burpee over rower

    B. AMRAP 5
    2 Wall Walks
    5x7,5m Shuttle Runs
    12 KB Swings 24/16kg
    5x7,5m Shuttle Runs

    C. EMOM 5
    12 DB Snatches + Box step up in the rest of the minute

    D. AMRAP 5
    12/9 Cal Bike
    12 Pushups
    12 Sit-ups

    E. EMOM 5
    12 Wall Balls + Double Unders in the rest of the minute

    F. AMRAP 5
    With double DBs
    6 Devils Presses
    12 DB Squats
    18 Biceps Curls (alt arms, 9/9)

  • 6x6 Bench Press Strength

    • @65%
    • Rest 2min