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

  • Shoulder Press Strength

    4 x 10
    AHAFA

  • Snatch Workout

    3-position snatch
    High hang - hang - start

    Build up to 75% in 15min!

  • Back Squat Strength

    2 - 2 - 2 - 2

    Technical max every set (1 rep reserve every set)

  • Deadlift Strength

    4 x 10 @ 60%

  • Basic Conditioning Workout

    50min of work:

    1 min : 1 min

    0-10min Goblet squat- Lying Pass overs
    10-20min Shuttle run- Dragon w/elbow
    20-30min Samson stretch- Lat Pull Down
    30-40min Cossack squats - Arch Rock
    40-50min Muscle clean - Squat to Hamstring

  • Charlie's Triangle Workout

    Week 2 of this! Please stick to the same numbers, you know what it feels like!

    40 Min EMOM.
    1. 18/15 CAL Row
    2. 20 Thrusters 20/15kg
    3. 15 Burpees
    4. Rest

    Don't worry if you need to scale! Try to be smart and keep the numbers throughout! If you have a HR monitor wear it! Work should be done under 40 secs to maintain

  • ”CrossFit Games Open Workout 19.4” Workout

    Aikaa vastaan:

    3 kierrosta:

    • 10 tempaus (N 29kg / M 43kg)
    • 12 bar-facing-burpee

    3min lepo

    3 kierrosta:

    Time cap 12min (sisältää 3min lepoajan)

  • Snatch grip deadlift Strength

    2x5 (1.1.1.1.1) 20 seconds rest between reps

    Most of you wont know your 1RM but you can use 70-80% of your normal deadlift.

    Really important to move in the first phase of a snatch so hips down and chest up. Wide grip!

  • Front rack lunges Workout

    10 Min Emom
    1. 10 lunges 60/40kg

    Step back or forward

  • Back Squat Strength

    3 - 3 - 3 - 3

    Technical max every set (1 rep reserve every set)