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

  • Saturday Madness Workout

    AMRAP 30 mins with Partner

    10 Hang Power Cleans @60/42.5kg
    10 Bar Facing Burpees
    200 Meter Run/Row/Ski
    - Goal: One partner completes a full round while their partner rests. Bar loading should be lightish and unbroken.
    6+ full rounds

  • 15.7.2021 Workout

    Jerk Balance

    5 x 2 x 30-40%

    SO 2:00

  • 15.7.2021 Strength

    Back Squat

    3 x 3 x 70%
    3 x 2 x 80%

    SendOff 2:30

  • Wednesday 14th July 2021 Strength

    strength

    Advanced: A:3*3 snatch balance
    B:5 sets of 1 halting snatch pull+2 snatch
    Novice: A: 5 sets of 1 snatch balance+1 OH squat
    B: 3*3 snatch pulls

    workout

    For quality:
    1-2-3-4-5-4-3-2-1 low ring muscle up (eccentric)
    50-40-30-20-10-20-30-40-50 Double unders
    10-30 sec L-sit hold

    Scalings: Novice complete 1 low ring eccentric each round.
    Choose double under progression e.g. single doubles/penguin

  • "A True Underdog" Workout

    2 Rounds for time:
    30-20-10 Bench Presses @60/42kg
    - 3/2 Rope Climbs 4m after each set
    Rest 5:00 btw round

    Scaled: 50/35kg
    Goal: 5:30-6:30 / round

  • Clean Pulls Strength

    4 Sets of Clean Pulls (floor):
    Set 1/2: 3 @100%
    Set 3/4: 2 @105+%
    - Reset after each rep
    - Rest as needed

  • Clean & Jerk Strength

    5 Sets of Clean & Jerk
    Set 1: 3 @70%
    Set 2: 3 @72%
    Set 3: 2 @75%
    Set 4: 1 @80%
    Set 5: 1 @80+%
    - To be done as singles
    - Rest 2-3min

  • Monday 12th July Strength

    Strength

    Deadlift
    Strength 7*3
    Hypertrophy 6*6 (45sec rest)

    Accessory

    3 sets of 8-12 reps
    Single legged deadlift (landmine)
    Ab wheel roll outs

    workout

    'Trifecta'
    30 sec KB snatch (each arm)
    30 sec KB clean (each arm)
    1 min swings
    1 min rest
    3 rounds ![]

  • Snatch 7x3 Strength

    Tempaus 7 x 3

  • Recovery workout Workout

    "Metcon (quality)

    Recovery workout.

    15:00 minutes of light rowing
    15:00 minutes of light bike erg

    10-15 min light stretching "

    "Palauttava harjoitus.

    Harjoituksen tarkoitus on edistää palautumista sekä saada aineita vaihtumaan.

    Hyvin onnistunut palauttava harjoitus tuntuu siltä, että sinulle tulee hyvä hiki, mutta mukana ei ole henkistä tai fyysistä painetta.
    Ota itsellesi kevyt tahti, jolla pystyt pysymään koko ajan liikkeellä.

    Viimeistele harjoitus hyvällä koko vartalon venyttelyllä. "