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

  • Deadlift 5x5 Strength

    Deadlift 5x5 (AHAP) good quality

  • Painonnosto: Deadlift (Wendler Week 1) Strength

    5 @ 65%
    5 @ 75%
    5+ @85%

    The % are calculated from 90% of your 1RM!
    5+ means AMRAP!

  • Weightlifting A Strength

    squat snatch technique

  • CrossFit Games Open 18.2 Workout

    RX

    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats
    Bar-facing burpees

    Men use 22,5kg dumbbells.
    Women use 15kg dumbbells.

    Workout 18.2a

    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 AND 18.2a

    SCALED

    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats
    Bar-facing burpees

    Men use 15kg dumbbells, stepping burpees allowed.
    Women use 10kg dumbbells, stepping burpees allowed.

    Workout 18.2a

    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 AND 18.2a

  • Back Squat Strength

    6-10 sets of 5 back squats 7RPE
    All sets same weight and leave 1 good set in the tank.

    1 Mins rest!

    Goal is to be around 75% for all sets

  • Power clean EMOM x15 Strength

    EMOM x 15
    5x5 power clean
    5x3 power clean
    5x1 power clean

  • Minute squats - Workout

    amrap 2:
    front squat/back squat
    3min rest
    amrap 90s
    front squat/back squat
    3min rest
    amrap 1:
    front squat/back squat

    viikko 1 - 40% 1rm
    viikko 2 - 50% 1rm
    viikko 3 - 60% 1rm

    Merkkaa tulokseksi kaikkien toistojen yhteistulos. Kirjoita kommentteihin jokaisen kolmen sarjan yksittäinen tulos.

  • Flight Simulator Workout

    WOD: "Flight Simulator"

    Complete for time:

    5 unbroken double unders
    10 unbroken double unders
    15 unbroken double unders
    20 unbroken double unders
    25 unbroken double unders
    30 unbroken double unders
    35 unbroken double unders
    40 unbroken double unders
    45 unbroken double unders
    50 unbroken double unders
    45 unbroken double unders
    40 unbroken double unders
    35 unbroken double unders
    30 unbroken double unders
    25 unbroken double unders
    20 unbroken double unders
    15 unbroken double unders
    10 unbroken double unders
    5 unbroken double unders

    You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.

  • Assistant work Workout

    Bulgarian split squat
    2x8+8

  • OPEN 13.2. Workout

    10 minute AMRAP of: