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

  • Shoulder Griddle Strength Workout

    Hollow back press:
    -Incline push up
    -Push up
    Use following template:
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    -Pseudo planche push up
    Use following template:
    3x2r, 5x2r, 3x4r
    4x4r, 4x6r, 5x6r
    4x8r, 4x10r, 5x10r

    Rope climb:
    -Incline row
    -Ground row
    Use following template:
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    -Elevated ground row
    Use following template:
    3x2r, 5x2r, 3x4r
    4x4r, 4x6r, 5x6r
    4x8r, 4x10r, 5x10r

    Perform all progressions with coupled mobility exercise.
    For Quality

  • Strict Pull-Up Progression 2. Workout

    5 rounds

    4 / 3 reps if the previous week was clean, otherwise continue with 3/2!

    Normal Pull-Up
    Close Chin-Up
    Wide Pull-Up

    10s rest between movements
    90s rest between rounds

    Focus on strict clean movements!
    Score is total clean reps, max 60/45 reps

  • "ANGIE" Workout

    For time:

    100 Pull Up´s
    100 Push Up´s
    100 Sit Up´s
    100 Air Squat´s

  • HERO WORKOUT KALSU Workout

    For time:
    100 Thrusters (42,5/60kg)
    * 5 Burpees at the start of every minute

    Start with 5 burpees. Then complete as many thrusters as possible until the minute is up.
    Repeat until 100 total thrusters are completed.

    If athlete does not finish score is number of rounds and reps completed.

    TC: 40min

  • CrossFit Games Open 16.5 Workout

    Workout 16.5

    21-18-15-12-9-6-3 reps for time of:

    Men use 95 lb.
    Women use 65 lb.

  • Bench press 1RM Strength

    Penkkipunnerruksen yhden toiston maksimi (1rm).

    Etsi päivän maksimipainosi penkkipunnerruksessa. Pidä noin kolmen minuutin palautukset raskaiden sarjojen välissä.

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    Esimerkki lämmittelyyn:

    3-5min ergo (suosituksena hiihto tai soutu)
    sitten noin 8min
    5-10 face pull kuminauhalla
    5 YTW
    3-5 penkkipunnerrus (nouse kuormassa lämmittelyn edetessä)
    5+5 pallof press

    Tämän jälkeen lähde ykkösillä nousemaan kohti raskasta kuormaa. Tee rohkeita, mutta järkeviä nostoja kuormaan erityisesti kyykyssä ja maastavedossa. Tässä kohtaa EI kannata tehdä raskaan tuntuisia kahden tai kolmen toiston sarjoja. Muista raskaiden sarjojen välissä hyvät levot (noin 3min).

  • Front Squat Strength

    5x4 Front Squat AHAP

  • Chin-Up Variations Workout

    Choose one that suits best for you:
    -Negative Chin-Up
    -Chin-Up
    -Pull-Up
    -L-Chin-Up
    -L-Pull-Up

    Use following template for sets and reps:
    3x1r, 5x1r, 3x2r
    4x2r, 4x3r, 5x3r
    4x4r, 4x5r, 5x5r

    Notes:
    Rest app. 90s.-120s. between sets.
    If you're doing Negative Chin-Up, 1 rep is 5-10s descent.
    If Negative Chin-Up is too hard for you, choose alternative from here.

  • OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 12 DAY 1 Strength

    DELOAD WEEK

    Back squat
    - 1x5@60%
    - 1x5@70%
    - 1x5@75%
    - 1x5@75%

    Front squat:
    1x5@65%
    1x5@70%
    1x5@75%

  • Muscle-up progression Workout

    Work on your muscle-up progressions