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

  • 27.11.24 Strength

    Clean & Jerk from the blocks

    4x 2 clean + 1 jerk @80%

    Every 3min

  • Crossfit skills Workout

    Double unders (DU) / cross overs / triple unders (TU)
    - Single under
    - High calf jumps (ground contact as short as possible)
    - SU w/big jump
    - DU/ cross overs
    - TU

    Handstand walk & progressions
    • Pike/ wall hs scapula push
    • Pike/ wall hs weight transfers
    • Hs weight transfers with partner
    • Fall over drills
    • Hsw to wall/from wall hs
    • stationary hsw
    • hsw
    • Obstacle course

  • AB DT Workout

    AMRAP10:
    15 / 12 cal air bike
    12 dkb DL
    9 dkb HPC
    6 dkb FS

    Rx: 2x24 / 16

  • Pause snatch Workout

    E2mom x 10:
    - 1 squat snatch. 3 sec pause below knee
    - 1 hang squat snatch. 3 sec pause above knee
    @55% squat snatch
    Build to heavy

  • 40min amrap Workout

    40min laite

  • Bench Press 2x5, 7x3, 1x3+ Strength

    Week 2/16: Inverted Juggernaut Method
    Bench Press
    • 1 set of 5 reps at 55% T1RM
    • 1 set of 5 reps at 62.5% T1RM
    • 7 sets of 3 reps at 67.5% T1RM
    • 1 set of 3+ reps at 67.5% T1RM
    T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

  • Power clean complex Strength

    Every 3min for 6 rounds:
    1 power clean
    1 hang power clean

  • 3 x 6/jalka sivukyykky Strength

    Kahvakuulalla tai käsipainolla.

  • Power snatch Strength

    2x2x33
    2x2x38
    2x2x44
    2x1x47

  • Weighted chin up 3x6 Strength

    Weighted chin up 3x6