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

  • Perusjyystö Workout

    EMOM21:
    a) 3-5 strict pull up (bw / toe-assisted)
    6-10 push up (flat / elevated)
    10-15 air squat
    b) 20-40 crossover / SU
    c) rest

    Työaika: <45s / min.
    Skaalaus: Valitse kaikkiin liikkeisiin variaatiot, joilla pystyt tekemään sarjan putkeen alusta loppuun joka kierroksella - RPE 7

  • BBF 220924 Workout

    8 x 4 min on/ 90 s off (with a partner)

    A. I go - you go
    7 toes to bar
    7 pushups

    B. I go - you go
    7 Wallballs
    7 KB Swings 24/16kg

    C. I go - you go
    8 db snatches 22,5/15kg
    4 burpee over db

    D. Tabata (both at the same time)
    Calories

  • Clean&jerk complex Strength

    8sets:

    power clean + hang power clean + jerk 65-77% of 1rm pc+j

  • EMOM 20 Workout

    Gymnastic EMOM 20
    1) Toes-to-bar
    2) Pistols (same leg the whole min)
    3) Handstand Pushups
    4) Pullups
    5) Rest

    Aim for a big UB set each minute, but max 40 sec 😉

  • "WYK" Workout

    BENCHMARK
    5 rounds for time:
    5 front squats (70/102,5 kg)
    5 rope climbs
    400-m run with a plate (10/20 kg)

    Scaled WOD
    5 rounds for time:
    5 front squats
    5 pull-to-stands
    400-m run/25cal ergo

  • 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