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

  • Strength 27-12-2019 Strength

    Floor Press: Build to a 1RM in 10 sets. Rest 2:00

    • sets should look like 5-4-3-2-1-1-1..
    • 3-4 singles over 90% of 1RM
    • Make sure spotters are in place

  • Maanantai 22.4. Workout

    “Wes”

    For time:
    Run 800 meters
    Then, 14 rounds of:
    5 pull-ups
    4 burpee box jumps, 60/50cm
    3 cleans, 85/60kg
    Then, run 800 meters

  • Conditioning 19-12-2019 Workout

    For time:
    100 Goblet Squats @32/24kg
    *Every minute on the minute complete: 30 Double Unders

    • 10:00 Time Cap
    • Start with the Double Unders!

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Mobility
    11:00 Over Head Squat, Technique

    16:00 Basic Endurance CrossFit
    17:00 Basic Endurance CrossFit

  • WOD 11.12 Workout

    Metcon:
    20 mins for quality
    7-10 hang power snatch (you pick weight)
    5-10 T2B
    10-15 KBS 24/16
    7-10 OHS (you pick weight)

  • RestDay! Workout

    10:00 Pekka´s Specielt
    11:00 Pekka´s Specielt
    12:00 Pekka´s Specielt

  • 7.12.2019 Workout

    Amrap 40 with partner
    Split as desired

    1000 m Row
    40 Kb swing 24/16kg
    20+20 Kb clean and jerk 24/16kg
    40 Wallball 9/6kg
    40 Burpees to target 10 cm

  • For time: Workout

    CONDITIONING

    For time:
    5 rounds:

    1+1 Single Arm Devils Press @22,5/15kg
    20m Sandbag/D-Ball/Farmers Carry

    Straight into

    10 D-Ball/Sandbag Ground to Shoulder
    20m Single Arm OHWL (10m+10m)

    RPE 4, very heavy breathing but not all out. 

    Target: DP should be done without any rest (1+1)

    Tailoring Options
    DP→ Decrease loading
    D-Ball/Sandbag Carry→ Farmers Carry or Yoke
    D-Ball/Sandbag GTS→ Heavy Hang Power Clean
    OHWL→ Front Rack Walking Lunge (with single DB) → Walking Lunge (unloaded)

  • 3rds for time Workout

    21 x DL (185/125lb)
    15 x Pull Up
    9 x Front Squat (185/125lb)

  • Wendler Shoulder Press Strength

    Post as 3-5reps x 2 sets, + max rep, based on what week you are doing.

    Weights are calculated from 90% of your 1 RM (1TM)
    Example: 1 RM = 120 kg -> 90 % is 108 kg.
    Calculate percentages from 108 kg.

    Week 1   2 x 5 + max
    Week 2   2 x 3 + max
    Week 3   1 x 5 + 1 x 3 + max
    Week 4   Deload

    --------Week 1------Week 2 ------ Week 3 ------Week 4
    Set 1 - 65% x 5 --- 70% x 3 ---- 75% x 5 ----- 40% x 5
    Set 2 - 75% x 5 --- 80% x 3 ---- 85% x 3 ----- 50% x 5
    Set 3 - 85% x 5+ --90% x 3+ -- 95% x 1+ --- 60% x 5