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

  • Bench press Strength

    E3M x 5

    5 bench press @70-75% V.2-3

    Paino huomioiden toistoreservi. Prosentti suuntaa antava.

  • RestDay! Workout

    7:00 Mobility + Core Workout
    8:00 Basic Endurance CrossFit
    9:00 Shoulder Accessory

    12:00 Mobility + Core Workout

    16:00 Bar Muscle-Up technique + Accessory
    17:00 Basic Endurance CrossFit
    18:00 Snatch, technique
    19:00 Mobility + Core Workout
    20:00 Basic Endurance CrossFit

  • PART 1: CLEAN&JERK Strength

    Build to a heavy single Clean&Jerk
    From 0:00-10:00
    EMOM 10:00
    1 Clean & Jerk
    Minutes 1-5 (Warm-Ups)
    Minutes 6-10 (Work Sets)

  • "OVER THE EDGE" Workout

    5 Rounds For Time:
    15 Overhead Squats 40/30kg
    12 Chest to Bar Pull-ups
    9 Box Jumps

  • PART 2: “SHOT CLOCK” Workout

    AMRAP 12:
    1 Strict Pull-up
    15 Wall Balls 9/6kg
    2 Strict Pull-ups
    15 Wall Balls 9/6kg
    3 Strict Pull-ups
    15 Wall Balls 9/6kg
    ...
    [Add 1 Strict Pull-up Each Round]

    Strict Pull-Up Options:

  • "Little Foot" Workout

    AMRAP 12:
    25 Double Unders
    9 Toes to Bar
    25 Double Unders
    9 Hang Squat Snatches 40/30kg

  • Snatch Tech Workout

    EMOM4

    4-5 Muscle snatch

    EMOM4

    4 "No feet" Power snatch (2s pysäytys vastaanotto asentoon)

    EMOM4

    2-3 "No feet" squat snatch (2s pysäytys vastaanotto asentoon)

    Huom! Kevyet ja tekniset painot! "No feet" tempauksessa jalat eivät saa irrota maasta. Päkiälle nousu saa tapahtua ponnistuksen/ojennuksen jatkumona. Jalat noin kyykkyleveydellä.

  • Day 39.4 Workout

    4 Super Sets:

  • Sots press 4x10 Strength

    sots press, four sets of ten.

  • Conditioning Workout

    EMOM16
    1. 8-10 kipping hspu
    2. 40-50 du
    3. 8-10 c2b/pull up
    4. rest

    Liikeiden toistot oman tason mukaan. Sarjat pitää olla teknisiä. Liikkeet voi tarvittaessa jakaa kahteen sarjaan.

    Skaalaukset: kipping hspu - reps (6-8) - abmat - 2-3 wall walk du - reps - single unders c2b/pull up - reps (6-8) - jumping c2b/pull up