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

  • Push jerk Strength

    Push jerk 3x5

  • 4 RM Back Squat Strength

    Within 20 minutes:
    4 RM Back Squat

    In 5-7 sets build to a true 4 Rep Max.
    2-3 minutes rest between sets.
    Lift in pairs!

  • Hang snatch pull 3×3 Strength

    Pause below the knee. Use 85-95% of 1RM snatch.

  • Back Squat Strength

    5 - 5 - 5 - 5 - 5

    1 rep reserve every set

  • Day 11.1 Strength

    • 3x5 Back Squat @ 90% of 5RM
    • 1x Max Reps @ 90% of 5RM

    Write the number of max reps of the last set to comments.

  • Day 06 Workout

    Rest & Recover

  • 19.6.2021 (Deadlift 1 RM) Strength

    Deadlift 1RM

    In 25 minutes find 1 RM Deadlift OTD.

    This is progression starting lift. Without belt.

  • CrossFit Open 26.3 Workout

    For time:
    2 rounds of:
    12 burpees over the bar
    12 cleans, weight 1
    12 burpees over the bar
    12 thrusters, weight 1

    2 rounds of:
    12 burpees over the bar
    12 cleans, weight 2
    12 burpees over the bar
    12 thrusters, weight 2

    2 rounds of:
    12 burpees over the bar
    12 cleans, weight 3
    12 burpees over the bar
    12 thrusters, weight 3

    Time cap: 16 minutes

    Rx:
    ♀ 65, 75, 85 lb (29, 34, 38 kg)
    ♂ 95, 115, 135 lb (43, 52, 61 kg)

    Scaled:
    ♀ 45, 55, 65 lb (20, 25, 29 kg)
    ♂ 65, 85, 95 lb (29, 38, 43 kg)

    Foundations:
    ♀ 25, 35, 45 lb (10, 15, 20 kg)
    ♂ 45, 55, 65 lb (20, 25, 29 kg)

    Standardeista:
    Kaksi kierrosta per paino tarkoittaa, että yhdellä painolla tehdään molemmat tankoliikkeet kahteen kertaan. Burpeet tehdään kylki tankoa kohti. Tanko ylitetään hypäten (ei tarvitse olla tasajalkaa, mutta molemmat jalat pitää olla ilmassa yhtä aikaa). Jalat eivät saa osua tankoon hypyn aikana. Urheilija vastaa itse painojensa vaihdosta, tuomari ei saa koskea tankoon.

  • 1RM Cluster in 15min Strength

    1RM Cluster in 15min

    Find your 1 RM Cluster (Squat Clean Thruster) in 15min.

    Start with an empty barbell. Don´t exceed the time limit.

  • Bench press Strength

    Week 1 - 3 x every 4 min
    Set 1 65% x 5
    Set 2 75% x 5
    Set 3 85% x 5+

    Goal & Intensity
    -Build upper-body pressing strength with progressive loading.
    -Develop consistency under moderate-to-heavy intensity.
    -Controlled strength work with increasing percentages.
    -Final set should feel challenging but technically solid.
    - Set 3: 85% x 5+ (as many quality reps as possible, but no absolute failure)
    Last set RPE 8–9, leaving 1–2 reps in reserve.
    Coach’s Tip:
    Stay tight through your upper back and drive your feet into the floor.
    If bar speed slows dramatically, stop the set.