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

  • Heel Elevated back squat Strength

    Use 2x15kg or 2x 10kg under the heels
    Regular squat width hence 2 plates.
    10 RPE 7
    10RPE 8
    8 RPE 8
    8 RPE 8
    6 RPE 9
    6 RPE 10

    Tempo is 3010 with 90 seconds rest! Try to stay upright throughout and really try to feel your quads in the movement.

  • Bench press Strength

    4 x 6

    *Leave 2 reps in the tank
    *Rest 3 minutes between sets
    *All the sets with same weight

  • Shoulder Press 1 RTM Workout

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test

  • EW Hang power snatch Strength

    Technically good hang power snatch 5x 3
    Rest 60-90s between sets

  • Double Amrap Workout

    AMRAP 4
    8 x KBS 24/16kg
    4 x Burpee

    Rest 2min

    AMRAP 4
    8 x DB Snatch (alt.) 22,5/15kg
    6 x HSPU

    Score total reps!

  • "TakoMurph" Workout

    CrossFit Takomo's yearly b-day wod.

    ~2k run (2x kortteli= 1820m)
    100 pull-ups
    200 push-ups
    300 airsquats
    ~2k run (2x kortteli)

  • Snatch 1 RTM Workout

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test

  • Front Squat 6x4 Strength

    Front Squat 6 x 4

  • Strict Pull-Up Progression 3. Workout

    5 rounds

    5 / 4 reps if the previous week was clean, otherwise continue with 4/3!

    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 75/60 reps

  • Danny Workout

    20 min AMRAP:

    • 30 boxjumps, 24/20 inch or 60/50 cm
    • 20 push presses, 115/75-85 lbs or 50/35 kg
    • 30 pull-ups