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

  • Back Squat 4 x 4-6 reps @ 30X3 Strength

    Tempo;
    3 seconds down
    No pause
    Explosive up
    3 seconds at the top

    Record loads and other details.

  • Push press EMOM 8 Workout

    x 2 @ 60%

  • Power clean 2x3 @ 65%, 2x3 @ 70% Strength

    Power clean 2x3 @ 65%, 2x3 @ 70%

  • 14 AMRAP Workout

    40 Snatches 40/30
    20 Burpees Over Bar
    30 Thrusters 40/30
    20 Burpees Over Bar
    20 Clean & Jerk 40/30
    Burpee AMRAP remaining time

  • olkapäähuolto + keskivartalojumppaa Workout

    voit suunnitella oman keskivartalojumpan tai tehdä taululta!

  • 3x6 Shoulder Press Strength

    3x6 Shoulder Press

  • 3x6 Deadlift Strength

    Deadlift 3x6 AHAFA

  • Push jerk Strength

    prog 3/8
    Built up to moderately heavy weight
    1-2 RIR
    No fails - RPE 8
    7 x every 3 min
    4 reps

    Today is about developing explosive overhead power and stability
    Let's improve timing and efficiency under moderate-heavy loads
    RPE 8: Challenging, but always controlled
    Increase the load gradually throughout the session
    Focus on consistent quality rather than chasing weight
    Coach tip
    Drive hard with the legs before moving under the bar
    Catch strong and stable overhead

  • "Whitten" Workout

    "Whitten"

    Five rounds for time of:
    22 Kettlebell swings, 2/1,5 pood
    22 Box jump, 24/20 inch box
    Run 400 meters
    22 Burpees
    22 Wall ball shots, 9/6kg (20/14p)

    Target time 32-35 min.

    Time Cap 45 min.

    US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
    Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
    The "Whitten" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).

  • Day 15.1 Strength

    5x5 Hi-Hang Power Snatch

    • Build up to heaviest set