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: Looks like Girls Workout

    3 X AMRAP8, with partner

    AMRAP 8: "Cindy XXX"
    Buy in: 400m partner run into AMRAP (YGIG)
    10-20-30... Pull up
    20-40-60... Push up
    30-60-90... Air squat
    - rest 3 -

    AMRAP 8: "Kelly XXX"
    Buy in: 400m partner run into AMRAP (YGIG)
    10-20-30... box jump (60/50)
    10-20-30... wall ball (9/6)
    - rest 3 -

    AMRAP 8: "Grettel XXX"
    Buy in: 400m partner run into AMRAP (YGIG)
    6-12-18... clean (60 / 42,5 / ~50%)
    6-12-18... bar over burpee

  • RestDay! Workout

    8:00 Basic Endurance CrossFit
    9:00 Deadlift + Metcon ( 20.8.2024 )

    16:00 Basic Endurance CrossFit
    17:00 Mobility
    18:00 Deadlift + Metcon ( 20.8.2024 )
    19:00 Mobility

  • WARM-UP Workout

    WARM UP

    10-8-6-4-2 KBS
    2-4-6-8-10 Up&Down

    30-60sec Banded Walk video +
    Squat Flow with a Plate video and/or Thoracic Flow video

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    5 rounds for time:

    30 DU
    5+5 Single Arm DB/KB Thruster

    RPE 4

    Tailoring Options:
    DU→ single unders or 10 tuck jumps

  • Optional Gymnastics by Erik, Day 1 Workout

    Day 1
    Butterfly practice

    Practice butterfly pull ups for 15-20 minutes:
    -check drills from videos and progress to the hardest level you can video

    ADVANCED VERSION:

    E2MOM for 12 min:
    x amount of unbroken butterfly pull ups / C2B

    -try to estimate a number of reps which you can keep consistently for the whole workout
    -the aim of this workout is for you to discover what is a sustainable amount of butterfly pull ups or c2b you can manage in a workout
    -use this information to help you pace your future workouts

  • "Seinähullu karkaa karanteenista" Workout

    30min AMRAP
    Run (Esim. 200-500m) (if you dare, use a backpack)
    30 Backpack Thruster
    20 Backpack Swing
    10 "Prison burpees" (2 push-up + 1 burpee)

  • WARM-UP Workout

    3 rounds:
    20-30 DU
    10m Walking Lunge
    10 Scapula Push-Up video
    10 Hollow Rock

    10 Double Banded Passthrough video

  • 2 rounds (A+B+A+B) Workout

    2 rounds (A+B+A+B)

    A) 7min EMOM:

    3 TnG Snatch (anyhow)

    RPE 4

    Rest 3min

    B) 7min AMRAP:

    4 Bar MU
    8 Box Over Jump
    24 DU

    RPE 4

    Rest 3min

    A is EMOM, B AMRAP. Keep a steady pace. Feel free to change the loading to second round RPE should by 4 all the time with the snatches (2-4 reps in the tank)

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC STRENGTH

    3 rounds for quality

    1) 2 Skin the Cat
    2) 10 Rower Pike-UP
    3) 5+5m Banded Walk

  • WOD Workout

    Buy in: 2:00 Max Rope Climbs
    then:
    4 Rounds:
    15 DB Push Press @22,5/15kg
    15 Supinated Barbell Rows @60/43kg
    then:
    Cash out: 2:00 Max Dus

    Timecap: 14 mins

    Extra:
    Rollback Triceps: 3 x 12-15 reps. Rest 60s.