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

  • Farmer's core Workout

    A) 3 rounds:
    50 m Farmers carry
    8+8 Single arm DB Press

    B) 3 Rounds:
    14 mountaineers
    8+8 Single arm sumo deadlift

    C) 3 rounds:
    15 KB Side bends
    30 sec Arch hold

  • 11.09.2020 crossfit Jailbreak Workout

    For time
    6 rds
    10 ring dip
    6+6 hang kettlebell snatch 24kg
    50 double under

  • 3x5min AMRAP 1 Workout

    3 x 5 min AMRAP:

    0:00-5:00min
    12 maastaveto 25kg
    12 kahvakuula venäläinen vatsa

    5:00-10:00min
    12 boksidippi
    12 selänojennus

    10:00-15:00min
    12 vatsalihas
    12 punnerrus

  • Deadlift amrap Strength

    Amrap deadlift@80%

  • Total workouts of the week Workout

    Rest day, total workouts of the week 4 hours, x 3
    Deload

    Strength & conditioning
    Metcon x 1
    Aerobic work x 2 - 105 min
    Upper body strength -
    Squat -

    Gymnastics
    MU - 30
    BMU -
    BFLY -
    BCTB -
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:40
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2370

  • Competition Workout

    D.
    Every 6 minutes, for 24 minutes (4 sets) of:
    Run 400 Meters
    10 Alternating One-Arm DB Snatch (70/50 lbs)
    20/15 Ring Dips (ladies, 15 reps)
    Run 400 Meters

    Note times for each set, and any modifications.

  • 291220 Tiistai B Strength

    9 - 7 - 5 - 3 - 1 strict ring dip

  • Bench press 7x12 Strength

    Bench press 7x12

  • Clean Strength

    Every 1:30 x 10
    -squat clean

  • Competition Strength

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Set 4 – 3 reps @ 85-90%
    * Set 5 – 3 reps @ 85-90%
    * Set 6 – 3 reps @ 85-90%
    * Set 7 – 10 reps @ 70-75%
    Rest 2 minutes between sets.

    Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.