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

  • Warm up Workout

    WU: AMRAP8:
    2min erg
    rest of time:
    8 ohs with stick
    8 cossack to spiderman
    8 banded facepull + rot.

  • Strength Workout

    Every 1 min for 10 mins:
    1 Pause Front Squat, 85% of 1RM
    - 3" pause at bottom
    - same weight across all sets

  • 24022026 Tiistai Workout

    DELOAD WEEK

    A) Jump rope skill work

    B) OTM x 16
    1) Bike for calories
    2) 15 American kettlebell swings 16/12kg
    3) AMRAP double unders
    4) Rest

  • Warm up Workout

    10 x 30s on / 15s off:
    1. banded pass over -> banded pull apart
    2. SU
    3. scorpion stretch -> crab extension
    4. hollow rock
    5. scapular pull up -> kip swing

  • "2K Swim" Workout

    Swim 2000m

  • RestDay! Workout

    7:30 Mobility + Core Workout

    16:00 Teens
    17:00 Basic Endurance CrossFit
    18:00 Kipping Pull-Up technique + Accessory Workout
    19:00 EasyWod

  • Midline strenght Workout

    AMRAP5:
    10 banded ab crunch
    20 KB twist
    20 leg raise over KB
    band ab crunch:

  • Strength Workout

    Tempo Back Squat @ 11X1
    4x2
    Keep weight Heavy+ across all sets.
    RPE 9
    1 down, 1 pause bottom, fast up, 1 top

  • 28.5.2025 DROP SNATCH Strength

    *flat footed
    2×3@barbell, 3@up to 55-60%, sn-%, rest btw sets 2min

  • 28.5.2025 POWER CLEAN + CLEAN Strength

    1-2× 1+2@barbell,
    5× 1+2@75-80% or 1+2@find today's maximum weight - remember technique firts - don't go to failure! jerk-%, rest btw sets 2min