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

  • Death by pull-ups Workout

    1. Minute one pull up
    2. Minute two pull UPS Etc.

  • Pull & push emom #masu Workout

    EMOM12
    30s on/30s off
    A) Ring row
    B) DB Strict press
    C) DB Bench press

  • Clusterix Workout

    8 min amrap with partner
    1. Cluster
    2. Burpee bar over
    1-1-2-2-3-3-4-4....

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    12 x 500 m @ 2:08-2:10/500 m pace
    - Rest 30 s between sets
    - Avg. pace 2.08.6/500 m
    - Avg. HR 167/182
    Cool down for 5 min

    PM: 160 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. MU
    - Drills
    - MU+CTR 4 x 1
    - MU 2 x 1 + 6 x 2
    - MU x 18

    B. Parallel blocks (alternating bottom of dip swings and) support swings
    - 10x 3+3+3+3 > 5 x 10

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - Bfly - 6 8 8
    - Kip swing + CTB - 6x3+3 2x4+4

    3.Split jerk
    - Heavy triple from blocks

  • CrossFit AC Workout

  • Warm up and Strength Strength

    Warm up
    Bike or Row
    0:30 seconds easy pace
    0:30 seconds moderate pace
    X3

    Into 2 rounds
    10 goblet squats
    10 KBS

    Strength
    Front squats
    E2MOM x 6
    8 reps
    Try to increase weight from last week. Aim for 2-3 weight increases throughout EMOM

  • Bench Press 5-3-1 Strength

    Week 12/18: 5/3/1 EMOM
    Bench Press
    • 5 reps at 70%
    • 3 reps at 80%
    • 1 rep at 90% of 1RM

  • Ninjat 14-16v Voima Strength

    3 x 3 raakatempaus riipusta

  • Gymnastics + strength Strength

    140 min
    Warm up + COS 20 min

    1.HSW
    - 20 m

    2.BFLY + BCTB
    - Drills
    - BFLY 25
    - Kip swing + BCTB 7 x 3+3

    3.SHSPU strength
    A. Box pike negatives 4 x Tough effort
    - Rest as needed
    - Feet on box 20"
    - 4 4 3 4

    B. Push ups 5 x Max effort
    - Rest as needed
    - 16 15 13 12 11

    4.Back squat
    - 6 x 1 @ 90-93 %

    5.Strength
    - Done on Friday

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up 10 min
    1.Rowing intervals
    A. 8 x 750 m @ 2:08-2:10/500 m pace
    - Rest 45 s between sets
    - Avg. speed 2.08.4
    - SPM 25
    - HR 169/183
    Cool down for 5 min

    PM: 150 min
    Warm up + COS 25 min

    1.HSW
    - 14 m

    2.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps

    B. Bottom of ring dip swings
    - Accumulate 70 reps

    C. MU
    - MU + CTR 2 x 1
    - MU 12 x 2
    - MU x 26

    3.Bench press
    5 x 5+ @ 84 % - 50.5 kg
    - Rest as needed
    - Last set 6 reps

    4.Strength
    A. 4 sets:
    Three point DB row x 8+8 (Heavy!) - 35 35 40 40 lbs
    DB Supinated lateral raise x 8 - 2 2 2 2 kg
    - Rest 90-120 s between sets