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 Workout

    For 40 minutes:

    1000m/800m ski
    40 sit ups
    1 min rest
    1000m/800m row
    20 KB swings
    1 min rest
    1500m/1000m assault bike
    40 double unders
    1 min rest

  • Power Snatches Strength

    4x
    (2min ON(8 lifts)/1min OFF)

    Power Snatches
    new lift every 15:e sec (8 lifts)
    start first round at 70% of 1RM and add weight to next round.

  • Morning Intervals Workout

    A) 4x
    2min ON/2min OFF
    Run around the Box + ME Cal. Row

    B) 4x
    Every 4th minute
    15/10 Cal. Assault Bike + 200m Run

  • Track Mobility / Warm-Up Workout

    Form 2 lines, mobility and dynamic drills working down the track for laps. Freestyle.
    8min
    Then go into Lead Legs Warm-up Circuit.
    15min

  • WOD 6.6 Workout

    Gymnastics conditioning:
    E3MOM for 24 mins mins (2 rounds)
    1. 50/35 cal bike/ski/row
    2. 50 DU + 15 T2B
    3. 20 wall ball + 20 pull up
    4. 15 burpee box over

  • Tabata 16 rounds (8min) Workout

    Alternate btw:
    Tuck up hold
    Superman hold

  • Keskiviikko 9.8 Strength

    Wendler 531 deadlift week 2

  • CrossFit Open 16.4 (Scaled) Workout

    13-min. AMRAP:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 hand release push-ups

    M 61 kg. / 9-kg. ball
    F 43 kg. / 4-kg. ball

    Tiebreak
    The scoring for this workout includes a tiebreak. At the end of the row, time should be marked.

  • Strength&Conditioning - Strength Work Strength

    3-5 rounds, E4MOM:

    5 Back Squat@65-75%
    10-20 GHD Sit-Up
    10-20 Parallette Push -Up

    Ohje: Tee 3-5 kierrosta, päivän kunnon mukaan. Alkavalla neljällä minuutilla 5 takakyykkyä, ghd istumaannousuja ja punnerruksia korokkeilta. Lepää jäljelle jäävä aika. Skaalaa painot ja toistomäärät itsellesi sopiviksi.

  • Movement Prep Workout

    Cat cow
    Elbow to sky
    Table top shoulder cars
    Hip waves
    Crab reach
    Beast torsion
    Leg Swings
    Floor sweeps
    Dowel eagle and conventional dislocates