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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

  • Squat Clean Strength

    5x3 Squat Cleans @75%
    - Rest 2min btw sets

  • Clean Conditioning Workout

    For Time:
    21-15-9 reps of:
    - Hang Power Cleans 42/30kg
    - Down & Ups

    ——— Rest 1:1 ———

    15-12-9 reps of:
    - Burpees
    - Hang Power Cleans 42/30kg

  • 4x4 Tall Clean Strength

    4x4 Tall Clean
    - Go by feel
    - Rest 1-2min btw sets

  • Build it Workout

    15-25-35
    - side flys
    - landmine twist (16-26-36)
    - banded shoulder ext. rotations

    35-25-15
    - barbell side bent (16-26-36)
    - clamshell to side plank
    - cuban press

    EMOM 9-12
    1. 25sec side plank/ side
    2. 30sec front flys
    3. 40sec alt curtsy squats

  • Monostructurals n' Stuff Workout

    75s on - 15s off for 5 rds
    a) row
    b) goblet / bodyweight squat flow (Cossack, step back lunge, curtsy, forward lunge) L + R
    c) air bike
    d) burpee sandbag double box get over
    e) bike erg / ski erg
    f) plate / kb turkish get up

    B:ssä tee koko flow yksi jalka kerrallaan.
    D:ssä nosta hiekkasäkki laatikoiden yli, tee burpee ja mene perässä laatikoiden yli.

    Määritä itsellesi viikkoon ja päivään sopiva, ylläpidettävä tahti, RPE 6-8.

  • BBC Weightlifting - Week 44, day 2 (viikko 10) Workout

    WARM-UP

    12:00 minutes for quality & minimum rest of:
    :45s erg
    20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
    10 Romanian deadlifts with dumbbells
    10+10 1-Arm shoulder press
    :20s L-Sit hang

    STRENGTH

    Shoulder press,
    6 x 4 @ 90% of the heaviest set of 4 shoulder presses from last week

    CONDITIONING

    As many reps as possible in 5:00 minutes of:

    3 Snatches 70/47,5kg
    30 Double-unders

    Rest 3:00 min

    As many reps as possible in 5:00 minutes of:

    3 Clean and jerks 70/47,5kg
    30 Double-unders

    Rest 3:00 min

    As many reps as possible in 5:00 minutes of:

    3 Thrusters 70/47,5kg
    30 Double-unders

    ACCESSORY

    Hammer curl into shoulder press,
    3-4 x 10 (hard)

    1-Arm JM press,
    3-4 x 10/10 (moderate)

    Meadow raise,
    3-4 x 6 (hard)

  • Bench Press Strength

    9 sets of Bench Press
    Set 1: 3 @60%
    Set 2: 3 @65%
    Set 3: 2 @70%
    Set 4: 2 @75%
    Set 5: 1 @80%
    Set 6: 1 @85%
    Sets 7-9: 1 @90%
    - Rest 2min btw sets

  • Row & flow Workout

    EMOM24
    a) Kb flow
    b) 7-14 cal row
    c) rest

    Tavoite: RPE 7, laatu edellä, voit hakea päivälle raskasta ja ylläpidettävää painoa flow:hun tai keskittyä vain hyvään liikkeeseen.

    Kb flow:
    American kbs
    squat kbs
    snatch, right
    OH kneeling to standing
    American kbs
    squat kbs
    Snatch, left
    OH kneeling to standing
    Tater squat
    Curtsy lunge, left & right"

  • GENERAL STRENGTH 2 Strength

    3 rounds of
    10 cal bike
    3 depth jump
    20s. hs hold facing the wall

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    muscle clean

    3x3 @RPE6
    focus on finishing the pull with heels on floor

    12 x every 90s. built up to daily max
    Power Snatch + Snatch
    perform as touch and go

  • SKILL Workout

    Bar MU skills

    E2MOM, 5rounds
    1-6 bar MU
    8-15 DB burpee to target