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

  • Sunnuntain Pitkä Workout

    10× 4min ON 1min OFF

    A) Kone

    B)
    1 Seinäkävely/nousu
    8 Lapaveto
    Amrap: viivahölkkä

  • For time Workout

    For time:
    200-m run (2 rounds käytävässä)
    40 box jumps (51/61 cm)
    40 sit-ups
    200-m run (2 rounds käytävässä)
    30 box jumps
    30 sit-ups
    200-m run (2 rounds käytävässä)
    20 box jumps
    20 sit-ups
    200-m run (2 rounds käytävässä)
    10 box jumps
    10 sit-ups

    Scaled WOD
    For time:
    100-m run (1 round käytävässä)
    20 box jumps (51/61 cm)
    20 sit-ups
    100-m run (1 round käytävässä)
    15 box jumps
    15 sit-ups
    100-m run (1 round käytävässä)
    10 box jumps
    10 sit-ups
    100-m run (1 round käytävässä)
    5 box jumps
    5 sit-ups

  • Conditioning Workout

    EMOM 12 (4 rounds)
    1: 15 KBS (US)
    2: 12/10cal AB/Ski
    3: 5 High Box Jumps 80/60cm

    ————Rest 5min————

    Every 4:00 x 3
    25/20cal Row + 10 Burpees Over Rower

    ————Rest 5min————

    EMOM 12 (3 rounds)
    1: 10 DB Renegade Rows (1=1)
    2: 10m+10m SA KB OH Walking Lunges
    3: 10 Shuttle Runs 7m
    4: 6 Alt. DB Snusters

    • Athlete choice on load

  • Conditioning 22-10-2022 Workout

    Partner Workout
    Every 7:00 x 5 sets
    180 Meter Farmer Carry
    20 Burpee Box Jumps
    Remaining time Row metres until the next 7:00 window

    • Split the carry and BBJ evenly and then change on the rower as you wish!

  • CFPORVOO PARTNER WOD 21.10.2022 Workout

    Partner WOD YGIG
    30 hang power cleans 60kg/40kg
    30 cal Air bike
    30 ring dips
    30 burpees
    10 rope climbs
    60 cal row

  • PERUS WOD Workout

    Karhu CrossFit

    SLOW CINDY
    30min AMRAP
    In pairs, you go - I go:

    5 pull ups
    10 push ups
    15 air squats

    Then:
    20 min ERGO / 2 min switch with partner
    - turkish get ups with light weight

  • EMOM7 Strength

    -Clean pull+ hang power clean
    80% todays heavy complex

  • Clean complex Strength

    Find todays heavy complex in 12min:
    -Clean pull+ hang power clean

  • 19.10.2022 No Shoes, No Shirt, No Problem ( Aruba ) Workout

    For time:

    4000m Bike Erg
    2000m Row
    100 TTB

    TC 38

    • Work in intervals of 2 minutes on, 1 minutes Off

    • Start with the damper higher than usual on the bike. Reduce the resistance as needed on order to maintain 75+ RPM. Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused.

    • Be mindful of your grip on the row handle as we don't want to tax the grip too much by holding on too tightly. Wearing your grips on the rower may be helpful as well. Have goal pace to hold throughout or set a goal number of meters each interval to stay focused.

    • Quick small sets on the toes to bar will likely allow us to maintain a solid pace. We don't want to rest too much between sets if we can help it. Try to only chalk during the official rest periods.

    • Hop off your machines during breaks to shake out the legs and keep the blood flowing instead of running into lactic acid build up.

  • WOD 26.9 Workout

    WOD (S):

    15-12-9
    thruster 50/35
    pull up (strict)

    15-12-9
    deadlift 100/70
    HSPU (strict)

    3 rounds for time
    400m run
    15 burpee over bar

    rest 5 min between workouts