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

  • Partner WOD Workout

    Partner 30:00 Workout

    0:00 - 10:00
    Max 40m Single Arm Farmer Carries @32/24kg

    10:00 - 20:00
    Max Distance Row or Ski

    20:00 - 30:00
    Max Rounds of:
    10 total DB Snatch @22,5/15kg
    15 Double Unders
    20 Air Squats

    Each partner completes a full round at a time for the circuit

    Extra: Weighted Straight Leg Sit-ups: 4 x 12-15. Rest 60s.

  • 20.6.2024 Deadlift Strength

    Deadlift ( deadstop )

    2 x 2 @ 70%
    2 x 2 @ 75%
    Go Every 2:00
    ...into find 1 RM in fifteen minutes.

  • Strength Strength

    Back squats with pause
    5x2 reps
    - 3 sec pause at bottom
    - add weight each set
    - find heaviest Double of the day
    - ask partner to count
    - NO rebounce
    - 2 mins rest
    - improve on last week!

  • Ke 12.6.2024 penkki Strength

    Penkki 3x8x70%

    Sotilaspenkki käsipainoilla 3x10-15

    Ojentajapunnerrus otsalta maaten 3x10-15

    Pystysoutu käsipainoilla 3x25

    Takaolkapääsoutu 5x20

  • 15.6.2024 Sit-Ups & Box Step-ups Workout

    AMRAP 10

    10-20-30...Etc
    Sit-ups
    Box Step-ups 24"/20"

  • RestDay! Workout

    8:00 Snatch, Technique
    9:00 Basic Endurance CrossFit

    16:00 Snatch, Technique
    17:00 Jerk, Technique
    18:00 Basic Endurance CrossFit

  • Handstand hold Workout

    Hs hold drills

  • WOD Workout

    YGIG 30min AMRAP (2-4hlön tiimissä)

    40 cal
    6 SB-clean
    6 Seinäkävelyä
    30 Boxin ylitystä

  • RestDay! Workout

    8:00 "Murph"
    9:00 Mobility + Core Workout

    16:00 Core
    17:00 Murph
    18:00 Mobility
    19:00 Basic Endurance CrossFit

    ...next deload...

  • 3.6.2024 5 Rounds Workout

    5 Rounds x Every 3:00

    200m Run
    8 Box Jumps 24"/20"