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

  • 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. Strength

    Notes: The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds.

  • A LITTLE BIT OF CORE Workout

    AMRAP 15 min.
    - Max seconds of rings/box L-sit.
    ---> Fallo: 25 sit ups.

  • Clean + Front squat + Jerk Strength

    Clean + Front squat + Jerk: x 5

  • Back squat ladder Strength

    Working on Back squat form with medium to heavy load

  • Hello, Shoulders Workout

    Skill: OH Squat

    • got 4 reps at 90lbs. 1 rep max PR is 110; I'm working on changing my grip though, so I'm happy with this.

    WOD:
    4 rounds for time:
    10 Burpee Pull-Ups
    10 KB Swings (35lbs)
    10 Ring Dips

  • TTP Engine week 5 Workout

    Aamu: 80 min

    1.Skill: HSW practice for 40 min

    2.Aerobic work: easy AB for 20 min
    131/147, 47-49 rpm, 129 cal

    Ilta: 110 min

    1.Skill
    A. Ring MU practice for 45 min
    Progressions
    8 ring muscle ups

    2.Conditioning
    A. 3 rounds of (7 x 60 seconds work)
    (1) – For max reps, Wall ball @ 9/6kg (20/14lbs) / 12 12 12
    (2) – For max reps, Power snatch @ 35/25kg (75/55lbs) / 10 10 12
    (3) – For max reps, Box jump, 24/20″ / 12 12 12
    (4) – For max reps, Push press @ 35/25kg (75/55lbs) > pull up, 10 10 12
    (5) – For max calories, Assault bike or row / AB 10 10 12
    (6) – For max reps, Burpee / 12 12 12
    (7) – For max reps, Double-unders / 30 30 30
    Recover for 3 – 5 minutes between 7 minute rounds
    162/184, avg HR/round 168/169/174

    3.Cool down
    A. 10 minutes on AB/row or similar, HR < 140

  • TTP Engine week 5 Strength

    Aamu: 110 min

    1.Jonin HSPU-ohjelma, week 6, #2
    A. 5 x 6-8 strict HSPU, abmat + 10 kg plate, rest 1.5 min between sets
    6 7 7 7 7 reps

    B. 4 rounds as supersets
    B1. Single arm DB row, 10 reps/side
    40 45 45 45 lbs
    B2. Tricep extension w/band
    purple band

    2.Weightlifting
    A. Clean and jerk – (12 to 15) x (2+1) @ 65+%, go every 60-90 seconds.

    3.Strength
    A. Sumo deadlift – 4 x 3+ reps @ 82.5-87.5%, rest 1-2 minutes before A2
    3*3*100 7*100 kg

    Iltapäivä: 90 min

    1.Skill / gymnastics
    A. HSW practice for 20 min

    B. EMOM for 12 min:
    1) Strict T2B / 10 reps
    2) Chin up hold / 20 sec
    3) HS hold facing the wall / 30 sec

    C. 3 rounds for quality:
    25 sec hollow hold into 20 hollow rock

    3.Conditioning
    A. 2 sets of 2 x 1000m Row @ 0:04 – 0:10 faster than avg. 500 m pace for 5 km (see notes below), w/ 30 sec rest between intervals, 5 min rest between sets > scaled to aerobic/lactate threshold
    Times: 2.13.4, 2.11.5, 2.07.4, 2.05,3 / 500 m

  • Death By Front Squat Workout

    3x5 Back Squat @ 205lbs

    Then...

    Death By Front Squat @ 135lbs

    Minute One: One Front Squat
    Minute Two: Two Front Squat
    ...

    My wrists more than my legs gave out on this one.

  • Crossfit plus in-house games wod 1 Workout

    9-12-15-12-9

    Box jump
    Hspu (scaled to pike added 3 reps onto each)
    Deadlift @105

    Not sure of time I completed in.. Was around 15min

  • Clean + push press + push jerk + split jerk 1RM Strength

    Find your 1RM for the combo clean + push press + push jerk + split jerk.