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

  • Conditioning Workout

    RX: EMOM25
    1. 1 easy set of t2b (target 8-10) + 10 air squat
    2. 45s ergo @75-80% effort
    3. 3-4 wall walk
    4. 45s shuttle run @75-80%
    5. Rest

    Scaled:
    EMOM25
    1. 1 easy set of t2r/knee raises (target 8-10) + 8-10 air squat
    2. 45s ergo @75-80% effort
    3. 2-3 wall walk
    4. 45s shuttle run @75-80%
    5. Rest

    RPE 3.5-4

  • WOD Workout

    For time:
    500/400 Meter Row / 400m run
    40 Hang Muscle Cleans @43/30kg
    30 Toes to Bar
    20 Burpees

    Rx+: 10 Ring/bar Muscle-ups to finish the workout!

    Timecap: 12 mins

    Extra:
    Plate Figure 8s: 2 x 10 each. Rest 60s

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Deadlift + Metcon ( 7.9.2024 )
    11:00 Mobility + Core Workout

    15:00 Deadlift + Metcon ( 7.9.2024 )
    16:00 Basic Endurance CrossFit
    17:00 Mobility + Core Workout

  • 7.9.2024 Deadlift Strength

    Deadlift

    6 x 4 @ 75%+

    Go Every 3:00

  • 7.9.2024 Deadlift & Wallballs Workout

    For time :

    1-10 Deadlift 100/70kg
    10-1 Wallball Shots 20/14p

    TC 9

  • PARIWOD - 30min amrap: 5000m soutu / max reps DU Workout

    Parin kanssa 30min amrap:

    • 5000m soutu
    • max reps tuplanaruhyppy

    Vain toinen parista soutaa tai hyppii kerrallaan. Voi jakaa miten haluaa. Tulos on tuplien määrä.

  • 300824 Perjantai Strength

    A) Power snatch + overhead squat
    3x 3+1
    3x 2+1
    3x 1+1
    @70-90% 1RM

    B) 3 rounds
    12 back rack reverse lunges (alt.)
    6-8/side one arm supported DB row
    Rest 1min

  • Post-WOD Strength 12-04-2023 Workout

    PERFORMANCE
    EMOM x 10 MINUTES
    MIN 1 - Max Set of Strict Pull-Ups*
    MIN 2 - Rest

    FITNESS
    EMOM x 10 MINUTES
    MIN 1 - Max Set of Strict Banded Pull-Ups*
    MIN 2 - Rest

    *Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
    - RPE 5

  • Strength 24-09-2021 Workout

    Superset
    4 sets

    1 1/4 Chin-ups x 4-6.
    Rest 45s.
    Single Arm Glute Bridge DB/KB Floor Press x 8-10 each.
    Rest 45s.

    • Scale with regular chin-ups, partner assisted chin-ups, or self-assisted on rings
    • Improve from last week if form allows.

  • Strength 06-12-2021 Strength

    Deadlift against a band
    Build to a 1RM. Rest 3:00
    - Goal: small PR
    - Option: 5 x 5 with moderate weight.