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

  • Intervals Workout

    3x (4x 40s work/40s rest)
    power clean 70/45kg
    double db push press 45/35lbs
    sled push
    burpee

    Same idea as last week - only adding burpees. Rest as needed between rounds (about 4min).

  • Käsilläseisontapunnerrus, 11 min alkavalla minuutilla Workout

    Käsilläseisontapunnerrus

    11min alkavalla minuutilla 30% max toistoista (käytä alkuperäistä toistomäärää ja skaalausta)
    4. ja 8. min tauko

  • Weightlifting A Strength

    otm 12: squat snatch + snatch balance

  • OHS, pull-ups and back extensions Workout

    Un 20min, 3-5 rounds for quality

    • 2-3 overhead squat with 3 sec pause in the bottom position (from the rack)
    • max reps wide grip (overhand) pull-ups
    • 10-20 ghd back extensions

  • Skills (HSPU Strict/Kipping) 6. Workout

    Skill Practice:
    -HSPU Progg. 1-5
    -Kipping HSPU

    Find 5RM Deficit HSPU

    then

    5 x 5 @ 90% of 5RM (approx.)

  • Back Squat 4x4 Strength

    STRENGTH (3/3)

    Back Squat 4x4@92-95% of 3RM

    Target: if the iron is hot, go by feel and lift with heavier procentences.

  • Nothing But Press (and pull) prog 2 Strength

    Shoulder Press
    For load
    5-4-3-2-1
    go every 3 min
    - add 1-3kg to last time 21.3.

    Goal & Intensity:

    • Build upper-body strength and test today's max loads.
    • Execution: Shoulder press 5-4-3-2-1, start with a solid weight and increase gradually.
    • Progress: Aim to add 1-3 kg from your last session (21.3.).
    • Tip: Focus on a strong starting position and controlled press—avoid overextending your lower back. RPE: 8

  • Crossfit Open 25.3 (Individual) Workout

    For time:
    5 wall walks
    50-calorie row
    5 wall walks
    25 deadlifts
    5 wall walks
    25 cleans
    5 wall walks
    25 snatches
    5 wall walks
    50-calorie row
    Time cap: 20 minutes

    ♀70-kg deadlift, 38-kg clean, 29-kg snatch
    ♂102-kg deadlift, 61-kg clean, 43-kg snatch
    Masters 55+:
    ♀ Scaled wall walks | 56, 29, 20 kg
    ♂ Scaled wall walks | 83, 43, 29 kg
    Scaled: (Ages 16-54)
    ♀ Scaled wall walks |38, 29, 20 kg
    ♂ Scaled wall walks |61, 43, 29 kg

    CrossFit Open 25.3 - Tips

    • Wall walks: Keep hands narrow, take long steps up the wall, and turn back quickly. Once hands reach the starting line, you can drop down.
    • Rowing: Focus on technique and pace yourself. Aim to finish the row in four minutes or less.
    • Deadlift: Drop your hips lower to engage the glutes properly.
    • Clean: Think fast feet and maintain an upright position.
    • Snatch: Focus on a big jump and a strong lockout.
    • All barbell movements: Break them into fast sets of 5 reps.
    • Mental approach: There are no rests in this workout—just full send. The one who can handle discomfort wins. Keep your head cool and go all in!

  • Handstand Clinic Workout

    Handstand drills

  • Strict HSPU Workout

    2sets submax
    1 set AMRAP