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

  • Clean & Jerk 5x3 Strength

    Clean & Jerk 5x3

  • Long Endurance Workout

    6rounds:

    90s On / 30s Off
    1) bike
    2) row
    3) ski
    4) echo

  • Squat (Endurance Progression 6.) Workout

    Every 2:00

    Goal is to add weight every week or start @ 50% of 1RM Back Squat

    3x

    1) 6 x Front Squat
    2) 8 x Back Squat
    3) 10 x Step Back Lunge

  • Shoulder press Strength

    1 x 5 @65% of 90% 1RM
    1 x 5 @75% of 90% 1RM
    1 x 5+ @85% of 90% 1RM

    *Add 2.5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

  • Back Squat Wave, 3 rounds of 6-5-4 Strength

    STRENGTH (2/7) 

    Back Squat Wave, 3 rounds of 6-5-4

    3 rounds, 90sec rest between sets and 2:30 rest between rounds. 

    One round with across weight (same loading), and increase weight between rounds, if needed.

    Overall RPE 4 to 4+

    Squat 6 reps, rest for 90sec, squat 5 reps with same loading, 90sec rest, squat and then 2:30 rest. That's one round.

  • 15 min AMRAP Workout

    10 Hang power cleans
    5 Front squats
    5 Shoulder to overhead
    30 sec Plank hold on elbows

  • Deadlift threes Strength

    In 15 minutes:

    • Deadlift up to heavy3 (max two sets of h3)

  • Front squat 5x2 with pause Strength

    Front squat 5x2 with pause

  • King-Kong Workout

    3 rounds for time of:
    1 Deadlift @ 455/300#
    2 Muscle-Ups
    3 Cleans (full squat) @ 250/165#
    4 HSPU

    Notes: The Deadlifts in this WOD are designed to be 90% of a 500# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315# Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.

  • "CrossFit Games Open Workout 16.4 & 17.4" Workout

    ”Open workout 16.4 & 17.4 ”

    13min amrap:

    • 55 maastaveto (N 70kg / M 102kg)
    • 55 wall-ball (N 6kg – 2,75m / M 9kg – 3,05m)
    • 55cal soutu
    • 55 HSPU – käsilläseisontapunnerrus

    Tie-break-aika soudun jälkeen.