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 1x15 Strength

    Back squat 1x15

  • CrossLifting Workout

    A)
    Daily max of :
    2 Back squat + 1 behind the neck Split jerk + 1 Split jerk

    B)
    EMOM for as Long as Possible
    3 Power Cleans @84/61kg
    3 Front Squats
    3 Jerks

    Take the barbell from the ground.
    Score is the total number of rounds completed before becoming unable to complete a round prior the start of the next minute.

    Good Score for “Macho Man”
–
    Beginner: 7-9 rounds
–
    Intermediate: 10-12 rounds
–
    Advanced: 13-15 rounds
–
    Elite: 16+ rounds

  • "Over And Over Again" Workout

    AMRAP 8:
    2-4-6-8…
    HSPU
    4-8-12-16…
    C2B

    ———— Rest 4:00 ————

    “Erase your reps”
    For time:
    Start where you left off and go in reverse

    • Goal: 90+ (on your way up)

  • EasyWOD 18.11.2024 Workout

    Voima
    E3MOM, 5rds
    Deadlift x3
    - tangolla
    - nouseva paino

    WOD
    5 rounds for time
    9 deadlifts (tyhjä tanko)
    6 hang power cleans
    3 push presses

  • Treeni 5 (LA) Workout

    Warm Up
    2 rounds
    2 min ski erg, 2nd round air bike @easy/mod
    15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
    30-45s supinated grip bar hang
    30-45s front leaning on low rings (punnerrus lankku pito)
    then start strenght part

    Strenght
    2 Sets
    6 Pause Bench Press + 6 weighted Strict Pull Up
    4 Pause Bench Press + 4 weighted Strict Pull Up
    2 Pause Bench Press + 2 weighted strict Pull Up
    2-3 min rest bwn sets
    2 aaltoa siis eka setti 1-3: 6+6/4+4/2+2 ja sit uus kierto
    Set 1: 60%
    Set 2: 70%
    Set 3: 80%
    Set 4: 65%
    Set 5: 75%
    Set 6: 85%

    Gymnastic WOD/Metcon
    Emom 10-14
    odd : ring or bar muscle ups x 1-6 reps
    even : drag rope double unders x 20-30 seconds / double unders x 30-40 seconds

    rest/prepare for 8-10 minutes and then

    Intervals
    2+2+2+3 min on / 1 min off
    13/10 calories ski erg (masters 12/9)
    13/10 c2b pull ups or pull ups (cap 1.5 min) so minimum 30sec of hspu on first 3 sets.
    max reps of handstand push ups (strict or kipping)

  • 14.11.2024 DB Press & Row Workout

    Alternate A1/A2

    A1. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 1:30 before A2

    A2. Pendlay row – 3 to 4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

  • 2RM Squat Clean Strength

    2RM Squat Clean (small break)

  • OPTIONAL Workout

    2-3sets:

    10-20 heavy kbs
    10-20 deadbug

  • Torstai 14.11.24. BASIC Workout

    Warm Up (15min)
    2 rounds
    2 min cardio
    20 step back/forward lunges
    20 glute bridges
    :20 Hollow Rocks
    then some squat mobility and start workout sets

    Strenght
    Speed Back Squat 5x3reps, use light/moderate load
    perform 3 box jumps right after back squats
    rest 2.5-3 min bwn sets

    Metcon
    3 sets of intervals
    8/10 calories of rowing
    15 american kb swings
    20 abmat sit ups
    3 person team rotations, start new set always when rower is free
    or
    rest 1 min bwn sets at least.

  • STRENGTH (Accessory) Workout

    4 rounds for quality
    1-5 strict pull up/C2B
    3-10 push up/knee push up
    9-15 air squats