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

  • 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

  • Bulgarian Split Squat 3x10 Strength

    3x10 Bulgarian Split Squat
    10 Reps on each leg

  • Isabel Workout

    For Time;
    30 Snatches 60/40kg

    6 Min Time Cap

  • 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.

  • 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.

  • 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

  • Muscle-up progression Workout

    Work on your muscle-up progressions

  • 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%