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

  • You Can Press This Strength

    Shoulder press

    7 x every 3 min
    5 reps

    Goal & Intensity:

    Goal: To develop upper body strength and control effectively with weight.
    Execution: Do 5 reps of shoulder presses every 3 minutes, for a total of 7 rounds.
    Progress: Keep your technique tight and focus on controlled movement, don't rush adding weight.
    Tip: Activate your core and keep your wrists stationary during the push.
    Desired RPE/Effort: 6,5-7 (60-70% effort)

  • 27.4.2025 Cooper test Proggressio - omatoiminen - Workout

    Kesäkuussa juostaan perinteisesti Coopperin testi ( AMRAP 12 ), juoksu ohjelmointi päättyy siihen. Wodeilla juokseminen tulee mukaan, kunhan pihat puhdistetaan.

    Juoksun harjoittelun yksi isoimmista virheistä on aloittaa liian kovaa kylmiltään. Mieti mille tuntuu tehdä täysillä 50 burpeeta ilman alkulämmittelyä tai soutaa täysillä 1000m ilman lämmittelyä?

    Te jotka olette juosseet läpi talven voitte tehdä kaikki harjoitteet yhtäjaksoisena juoksuna.
    Muuten nuodatetaan ohjetta kävely – juoksu.

    Kävely / juoksu harjoitus.

    4 minuuttia kävelyä - 4 minuuttia juoksua x 5 ja loppuun kävelyä.

    Kesto 40-50 minuuttia.

  • OHS 5x5 Strength

    5x5 OHS
    AHAP but good quality movements.
    Rack is allowed

  • Hill Sprints Workout

    Every 3 min x 5 (~30m)

    Max Effort!

  • Painonnosto: Clean & Jerk 1RM Strength

    Take you time and focus!

  • Barbell row ja DB bench press Strength

    Barbell row

    8 - 8 - 8, Raskas

    DB bench press

    16 - 16 - 16, kevyt ja tekniikka edellä.

  • OPEN 21.2 (17.1) Workout

    For time:

    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

    Time cap: 20 min.

    WORKOUT VARIATIONS
    NOTES
    TIEBREAK
    Rx’d (Ages 16-54)
    ♀35-lb. dumbbell, 20-in. box
    ♂50-lb. dumbbell, 24-in. box
    Scaled (Ages 16-54)
    ♀20-lb. dumbbell, 20-in. box (step-ups permitted)
    ♂35-lb. dumbbell, 20-in. box (step-ups permitted)
    Teenagers 14-15
    ♀20-lb. dumbbell, 20-in. box
    ♂35-lb. dumbbell, 24-in. box
    Scaled Teenagers 14-15
    ♀10-lb. dumbbell, 20-in. box (step-ups permitted)
    ♂20-lb. dumbbell, 24-in. box (step-ups permitted)
    Masters 55+
    ♀20-lb. dumbbell, 20-in. box (step-ups permitted)
    ♂35-lb. dumbbell, 24-in. box (step-ups permitted)
    Scaled Masters 55+
    ♀10-lb. dumbbell, 20-in. box (step-ups permitted)
    ♂20-lb. dumbbell, 20-in. box (step-ups permitted)

    kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.)

  • CrossFit Total Strength

    CrossFit Total

    15 mins to find 1RM for each lift

    1-rep max back squat
    1-rep max strict press
    1-rep deadlift

    Score is combined total weight.
    Leave weights in notes.

  • Power Clean 3RM in 15min. Touch and go reps. Strength

    Power Clean 3RM in 15min.

    Touch and go reps. Don´t exceed the time limit.

  • 21-15-9 Double KB Snatch, GHD Sit-Up (x2), DU (x3) Workout

    CONDITIONING
    For time:
    21-15-9

    Double KB Snatch
    GHD Sit-Up (x2)
    DU (x3)

    First 21 Double KB Snatch (from floor), then 42 GHG Sit-Up and 63 DU, next round is 15 Snatch, 30 Sit-Up and 45 DU. Final round is 9 snatch, 18 GHD Sit-Up and 27 DU.

    RPE 3-4, go by feel

    Target: unbroken sets

    Tailoring Options
    GHD Sit-Up→ lower rep scheme: 21-15-9 or ab-mat sit- ups
    DU→ lower rep scheme 42-30- 18 or 21-15-9

    (3.4.2019)