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

  • Endurance WOD Workout

    Endurance WOD

    Mixed intervals at consistent pace:

    8 min amrap:
    19/16 cal row
    9 wall balls 9/6k kg

    Rest 4 minutes

    8 min amrap:
    25 sit ups
    50 double unders
    15 med ball cleans 9/6 kg

    Rest 4 minutes

    8 min amrap:
    Ski for meters / bike for meters

  • Six Pack Quarantine Workout 23 Workout

    Hollow + Scissor
    10-20-30-40-50

    Toetap
    50-40-30-20-10

    Between each set of hollows + toe teaps, do 5 burpees with curtsy lunge, both feet.

  • CFPORVOO WOD 23.4.2020 Workout

    3 rounds
    10 push ups
    10 deadlifts 120kg/80kg
    10 kb snatches alternating 24kg/16kg
    300m run

  • Home workout Workout

    Annie with a twist
    50-40-30-20-10
    Double unders
    Burpees
    Sit ups

  • Kotitreeni 14 Workout

    Warm up
    3 rounds
    50 single unders
    20 bodyweight RDL
    :30 KB OH Hold (R/L)

    Workout
    3x5 min amrap / rest 2 min bwn
    10+10 single arm kb push press
    25 double unders/50 single unders

    Accessory
    2-3 rounds
    10-15 Single leg RDL (R/L)
    10-15 Single arm upright row (R/L)
    20 deadbug's
    rest as needed

  • Running session 9 Workout

    SESSION 9
    Run 60-75 Minutes

    Effort level: 7/10
    Pace: Half marathon
    Ideal surface: Trail or variable terrain

    Notes: Increase the time domain by 15 minutes from session 6 if possible but maintain the same steady pace. It’s rare that we would need to run for 30+ minutes in crossfit so use the final half of this set to really focus on maintaining solid breathing and movement mechanics.

  • Tempo Back squat Strength

    5x2 reps (42X1)
    4 sec down, 2 sec pause and finish.
    Focus on good mechanics and keeping as good as possible control on squat. Keep weights moderate.

  • "OPEN GYM WORKOUT" Workout

    A.
    Row/Bike/Run 60s.

    2 rds:
    5 Walk out + Push up
    5+5 Spider lunge + twist
    10 Air squats
    15 Sit ups

    Row/Bike/Ski 60s.

    2 rds:
    3-6 Deadlift
    3-6 Hang Power clean
    3-6Push jerk
    20-30 Double Unders/Single Unders

    Mobility...
    - Shoulders
    - Ankles
    - Lunge complex

    B.
    Squat clean:
    Find a heavy 1

    C.
    AMRAP 10:
    30 Double Unders
    10 Hang Power Cleans (60/40kg)
    30 Double Unders
    10 Push Jerks (60/40kg)

    • Ohjeistus:

    • B: Etsi päivän raskas yksi toisto. Etene n. 95% asti ja mikäli kulkee, niin voit laittaa enemmän. Älä revi kuitenkaan väkisin.

    • C: Pyri tasaiseen rennon reippaaseen tahtiin. Tangon tulisi olla sen verran kevyt, että kykenet suorittamaan aina 10 toistoa 1-2 osassa.

    • Skaalaa tuplissa toistoja alas, jos tarve vaatii, tai hypi singlejä.

  • Home Workout series Workout

    MIXED FITNESS + ACCESSORY

    A: For time:
    150 Squat jumps
    EMOM- 5 Burpees

    B: Superset 3 rounds of:
    6 Nordic curls
    30s Wall sit
    30s Glute bridge hold

  • Metcon Workout

    emom 10-20
    3-5 pull ups + 6-10 push ups + 9-15 air squats