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

  • Machines, push, pull & abs w/ Partner Workout

    90s on / 45s off for 3 rounds with partner, YGIG:
    a) bike erg
    b) arm-over-arm sled pull
    c) air bike
    d) db bench press
    e) ski erg
    f) 30-45s syncro plank / long lever plank hold
    into AMRAP s.l. V-ups, YGIG in sets of 5+5 - 10+10

    RPE 6-7, steady & comfortable pace.

  • ENDURANCE WOD Workout

    "SYNCHRONIZED partner WOD"

    30 min AMRAP:
    3 synchronized Burpees
    3 synchronized Wall Ball (20/14)
    3 synchronized KB swings (53/35)
    6 synchronized Burpees
    6 synchronized WB
    9 synchronized Burpees
    9 synchronized WB
    9 synchronized KB swings

    And so on....continue adding 3 reps each round. Talk to your partner and stay together.

    Every 5 mins run 200m together with your partner

  • Leuka 4 Strength

    6x5 V2

  • INTERVALS Workout

    E4MOM x 4-5

    21 heavy kbs@32/24kg
    15 box jump over
    9 ttb

    Kiihtyvä tahti, target under 2min / Scale kb weight if needed

  • Every 2:00 for 6 rounds Workout

    15 burpees over the bar
    Max-cal ergo
    – Rest 2:00 between rounds.

    SCALED WOD
    Every 2:00 for 6 rounds:
    8 burpees
    Max-cal ergo
    – Rest 2:00 between rounds.

  • 5 rounds for time Workout

    15 chest-to-bar pull-ups
    Handstand walk (7.5 m)

    5 rounds for time:
    10 pull-ups/jumping pull ups
    20 handstand shoulder taps/5 inch worms

  • BACK SQUAT Strength

    Back squat

    5-4-3-2

    E3MOM / 1-2rep in tank

  • RestDay! Workout

    8:00 Mobility + Core Workout
    9:00 Basic Endurance CrossFit

    16:00 Mobility + Core Workout
    17:00 Basic Endurance CrossFit
    18:00 Deadlift 1 RM + Metcon ( 12.11.2024 )
    19:00 Mobility + Core Workout

  • Strength Workout

    A,
    1x [ 1 Power Clean + 1 Hang Clean ]

    Build to today's heavy 1+1
    --then--
    3 x 1+2 @ 80-90% of "A"

  • Warmup Workout

    A) 3 min easy erg
    B) 1-2 rounds mobility:
    5+5 adductor rock back+rotation
    10 90/90 hip rotation to pigeon
    10 band pass trough in squat
    10 scorpion+chest stretch

    Adductor rock back+rotation: