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

  • WOD Workout

    "DEATH ROW" RX
    EMOM x 20 MINUTES
    MIN 1 -- 20/15 Cal Row
    MIN 2 -- 15 Burpees
    *Scale as needed to accomplish the work in each minute in :50-:45 or less.
    RPE 10 → Absolute Max loading/pace/feel.

    "DEATH ROW" SCALED
    EMOM x 20 MINUTES
    MIN 1 -- 15/12 Cal Row
    MIN 2 -- 12 Burpees
    *Scale as needed to accomplish the work in each minute in :50-:45 or less.

  • For time Workout

    30-20-10:
    Burpees
    Chest-to-bar pull-ups
    Alternating DB snatches (15/22.5 kg)

    Scaled WOD
    For time:
    21-15-9:
    Burpees
    Jumping pull-ups
    Alternating DB snatches

  • Strength Strength

    6x4 Deadlift

    • go heavier than last week and keep the same weight across all sets
    • 2 mins rest btw sets RPE 7

  • RestDay! Workout

    10:00 Front Squat + Thrusters ( 10.1.2024 )
    11:00 Mobility
    12:00 Basic Endurance CrossFit

  • 090323 Torstai B Workout

    "Jackie"
    For time
    1000m row
    50 thruster 20/15
    30 pull-up

  • For load Strength

    Shoulder press
    3-3-3-3-3-3-3

  • 9.1.2024 EMOM 42 ( AMRAP ) Workout

    EMOM 42 ( Work 0:30 Rest / 0:30 )

    1 Minute : Air Bike Calories
    2 Minute : American Swing 24/16kg
    3 Minute : Double Unders
    4 Minute : Wallball Shots 20/14p
    5 Minute : Wallwalks
    6 Minute : Toes thru Rings
    7 Minute : Rest

  • WOD Workout

    4x 5min ON 3min OFF

    A)
    12/9 cal
    8 Thrusteria
    6 Bar over burpeeta

    B)
    2-4-6-8...
    T2B
    Boxin ylitystä
    Kp-tempausta

  • Close-grip Bench Press @ 3010, 4 x 6 reps, rest 60'' Strength

    Close grip Bench press, 4 x 6 reps, rest 60 secs between sets.

    3 secs down, 1 sec up. No pause at bottom or top positions.

  • Close-grip Bench Press @ 2010, 4 x 6-8 reps, rest 90'' Strength

    Close-grip Bench Press @ 2010 tempo, 4 x 6-8 reps, rest 90 sec between sets.
    Aim for 8 reps and modify weights accordingly.

    Tempo starts from the highest position going downwards.
    Example: 2s going down, 0s at bottom, 1s going up, 0s at top.