A good training program is comprehensive meanwhile focusing on your needs and development areas. It optimizes the amount of strength, cardio, skill, mobility training and, of course, rest. The way you decide to spend the rest of the day outside the gym, either supports or doesn’t support the training.

Obviously, you can’t do everything at the same time but in periods. First, you need to have a foundation you can rely on and on which to build. In CrossFit, this means sufficient strength and endurance base and fixing imperfect trajectories. Once you are ready to start building on the foundations, you can start following more demanding and focused training programs, which makes you a better athlete one area by time. Remember that everything you have built needs care and maintenance meaning that you need to return to the basics on a regular basis.

When the time comes, and you have some results available, it is time to evaluate your success. If you missed out the initial goal, it does not necessarily mean that you’d failed. You have only failed if you haven’t been honest with yourself and followed the plan. If you have done everything you could and become a better athlete, you are already a winner. It is highly recommendable to keep track of your workouts and results to make the evaluation easier. This way you can see the progress also on the way towards your goal, and do some fine tuning if necessary before it is too late.

On WODconnect, you may find several pre-made training programs with different areas of focus. The programs are designed by experienced CrossFit coaches with a competitive background. Gaining access to the programs requires a WODconnect PRO subscription. Besides the training programs, WODconnect offers an all-in-one tool for following training programs, keeping track of the workouts and analyzing the results.

The list of WODconnect’s current programs (there will be more in the future)

Squats and presses (12 weeks)

This program will increase your strength numbers significantly in 12 weeks. The program includes mostly strength workouts, so you can add metcons to the program if you will. Just keep the recovery in mind and try to avoid squatting and pressing if you decide to do extra. The program has five training days a week and suits for everyone, who can cope with the amount of training. It is necessary to know your 1RM for back squat, front squat, and press before starting the program.

Olympic lifting - strength and techniques (12 weeks)

If you are familiar with the basic techniques of Olympic lifting but would like to improve your numbers, this is the program of your choice. The program is 12 weeks long and has five workout days a week. The first three weeks focuses on different variations and lot of different movement combinations to get all the basic skills in. This phase has also more conditioning. Second three weeks has more upper body volume to boost the muscle growth and prepare your shoulders for the coming weeks. Third three week phase is build around heavy singles with moderate to high volume. The last three week phase will only focus on heavy weights and less working set. After the weeks 10 and 11, you should be ready to hit some personal records on the 12th week.

8 week power peaking

8-week power peaking is an intensive strength program with 5-6 training sessions per week. The biasing of the program is in simple and explosive strength workouts.

Basic strength (8 weeks)

This is an eight-week program for building up the basic strength and muscle mass. This program works well in the beginning of a new conditioning season for building the foundation. The strength workouts are supported by accessory and skill workouts. The program has four training days in a week.

Strength and conditioning (8 weeks)

This is an 8-week basic CrossFit program with a strength focus. The program includes strength, metcon, and skill workouts and has four training days a week. The program suits for everyone.