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

  • Back squat ladder Strength

    3 Sets:
    3-2-1 Back Squat

  • Front Squat Strength

    Built up
    10 reps 72%
    7 reps 76%
    5 reps 79%
    Work:
    4 sets x 3 reps
    up to 85-88% of 1 Rm

    Stimulus:
    Build heavy strength under control
    Strong upright position and core stability
    RPE: 7–9, Final sets are heavy, but no grinding reps
    Coach tip:
    Elbows high to maintain position
    Breathe and brace before every rep

  • Crossfit totalish 2 Workout

    Sum of the
    Best of Each Lift

    Squat Clean
    Bench Press
    Front Squat

    RPE 9
    Score is total weight of the heaviest succesfull lift in each movement.

    Goal & Intensity
    -Test and develop full-body strength across three key lifts.
    -Gives a clear snapshot of your current strength level.
    -Heavy lifting with focus on quality and control.
    -Each attempt should be intentional and well prepared.
    RPE 9.
    Very challenging, but you should still maintain good technique.

    Coach’s Tip
    Build up in small jumps and aim for 3–5 strong attempts per lift.
    Stop increasing the load when your technique starts to break down.

  • 5x5 Back Squat Strength

    5x5 Back Squat
    Pause @ bottom
    rest 180s

  • EMOM 12 Workout

    4-6 Kipping / Kipping Pull-Up / Butterfly Pull-Up

  • Conditioning Workout

    3 RFT:

    15 OHS 50/35kg
    30 T2B

    Time Cap 9min

  • Conditioning Workout

    For time:

    In pairs, ygig/round

    2 Rounds of "DT"
    8 Rounds of "Cindy"
    2 Rounds of "DT"
    6 Rounds of "Cindy"
    2 Rounds of "DT"
    4 Rounds of "Cindy"
    2 Rounds of "DT"
    2 Rounds of "Cindy"
    2 Rounds of "DT"

    TC 35 min

  • Back squat (Week 12 Deload weights) Strength

    40% x 5
    50% x5
    60% x 5

  • Hang Snatch Strength

    4x3 Hang snatch 70%

  • Air Force WOD Workout

    Huom: vertaa tulos 1.8.2016 ja 30.10.2017

    Skill: work on your overhead squat.

    For time:
    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push jerks
    20 Overhead squats
    20 Front squats

    Jokaisella alkavalla minuutilla tehdään 4 burpeeta. Treeni alkaa neljällä burpeella. Toistojen lasku jatkuu burpeiden jälkeen normaalisti siitä mihin jäätiin.

    Time cap: 15 min (tavoite alle 15 min)

    Levels:
    Advanced: miehet 42.5 kg ja naiset 30 kg
    Intermediate: miehet 30 kg ja naiset 20 kg
    Beginner: miehet 20 kg ja naiset 15 kg