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

  • Painonnostotunti Strength

    EOM 16 min clean & jerk (60-70 %)
    Tall clean 4 x 4
    Shoulder press 4 x 8 (40 – 50 %)

  • Competition Strength

    A.
    Every two minutes, for 20 minutes (10 sets):
    Clean x 1 rep

    Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

  • Fight gone bad 7-9-15 Workout

    3 RDS 5 min RDS 1 min test between RDS
    Wall balls-23,20,22
    SUMO dead high pulls75lbs- 15,15,15
    Box jumps 20inches- 12,15,15
    Push press 75lbs-12 10 5
    Row for cal-9,11,11

  • Extra Credit 15-06-2019 Workout

    10 Minutes of ”Recovery Work”
    – Easy bike, jog, row, ski erg

  • Weekly update, Week 45 Workout

  • Sport (8 week cycle) Workout

    Comptrain Individuals (Open 2019 track) Grindstone cycle!

    As you probably have picked up by now, our sport program is the Comptrain Individuals program with some adjustments here and there.
    We are following 1 week behind their schedule. This is a presentation of the coming period:

    A Grindstone isn’t a sexy piece of equipment. It’s a thick stone that is used to shape… weaponry. In order to create the tip of the spear, the razor-edged bladed of a sword, we must first create this grindstone.

    Much like the grindstone, the work here won’t be sexy. And it definitely won’t be easy. But that’s what we want – we never liked easy. We choose the hard path, for we know what destination it brings us to.

    Our focus in “Grindstone” – Stamina

    In the recent months, we focused on building our foundational base through heavier percentage lifting, on both Olympic lifts and our squats. We’re going to shift gears some now. Towards repetition capacity, known as, stamina.

    It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it. In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time.

    With our foundational base built from our previous cycle, our aim in “Grindstone” is to turn that strength into useable capacity in all facets of our sport – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load. Inside this cycle, we’ll see an emphasis on barbell cycling. Barbell cycling, in the squatting sense, Olympic sense, and simple sense. But as we know, and love… simple isn’t easy. Yet simple, is rewarding.

    Training starts Monday.
    Let’s get to work.

    Monday
    Snatch Technique
    Snatch Complex
    Stamina Squatting: Mid-Range Repetition

    Tuesday
    Strict Gymnastics

    Wednesday/Thursday
    Barbell Cycling
    Body Armor

    Friday
    Clean and Jerk Technique
    Clean and Jerk Complex
    Stamina Squatting: Heavy-Range Repetition

    Saturday
    Deadlift
    Body Armor

  • 5 rounds Workout

    15 Thruster UB! (42.5/30)
    15 Burpee
    15 KBswing UB! (24/16)
    15 Box jump
    Rest 3min

    (Go hard every round!)

  • AMRAP 10 min (2) Workout

    AMRAP 10 min
    400 m Run (Row, or 30 cal AB)
    15 Russian KB Swings (32/24 kg)
    7 Burpees

    REST 5 min before next amrap

  • Rest day! Workout

    Give a ball massage to your feet!

  • Chill Out! Workout

    8 min AMRAP
    10 Push Press (40/20kg)
    20 V-Ups
    10 Box Jumps (60/50cm)

    3 Min REST

    8 min AMRAP
    10 Pull-Ups
    20 Ground To Overhead (40/20kg)
    10 Burpees