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

  • 1.4.2024 Back Squat Strength

    Back squat

    Build to a heavy double (H2) for the day @ 86-90% (RPE 8/2 RIR)
    +
    3 x 2-4 @ 90%H2 (2 RIR), rest 3:00 b/t sets

  • 26.3.2024 Shoulder press & Chin-Ups Workout

    Alternate B1/B2

    B1. Strict press, Rest 1:00-2:00 before B2
    Build to heavy 5 (H5) @ RPE 9 (82-86%)

    B2. Strict chin up, Rest 2:00 before B1
    Build to heavy 5 (H5) @ RPE 9 (82-86%)

  • STRICT ELIZABETH Workout

    BENCHMARK
    For time:
    21-15-9
    Squat cleans (42,5/60 kg)
    Strict ring dips

    For time:
    21-15-9
    Hang squat cleans
    Foot-assisted ring dips

  • 28.3.2024 EasyWod Workout

    AMRAP 12 IGYG

    1-2-3-4-5... Wall Walks
    10/7 Calories Row

  • WOD Workout

    "IN TEAMS OF 2
    4 SETS
    P1: 400m Run/500mRow/Ski/1000 bike erg
    P2: 1:00 KB Front Rack Hold Immediately into SIt-Ups Until P1 Finishes Run
    -Rest 1:00 btw Sets-
    *P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold into Max Sit-Ups until P1 returns then switch. After each set, rest 1:00."

  • Painonnosto: Snatch Balance Pyramid Strength

    6-5-4-3-2-1 reps of Snatch Balance with 2s pause at bottom.
    Start with max 30-40% of your 1RM.
    Focus on technique, stay in control!
    Increase weight in small steps if good technique can be maintained.
    Mark max weight used.

  • Build it Workout

    16-14-12
    - elevated shoulder external rotation / arm
    - Knee lifts from box/ leg
    - Banded hip internal rotation/ leg

    28-24-20
    - Barbell side bent
    - Miniband goblet squat
    - 14-12-10 banded shoulder internal rotation/ arm

    3 rounds
    20 russian twist
    10 + 10 side v-up

  • OPTIONAL ACCESSORY Workout

    2-3 rounds:

    10-15 snowangel
    10+10 Db seated press
    10+10 Db row

  • Tiistai 26.3.24 BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    20 banded side steps + 20 banded air squat
    20 band pull aparts + 5 pass thoughs
    20 alt leg v-ups
    then weightlifting skill for few minutes and start working sets

    Strenght
    Flat Foot Snatch 4x4 reps
    rest 1-2 min bwn sets
    Power Snatch 5x5reps, building in weights
    rest 1-2 min bwn sets

    Metcon
    Emom 10
    3-5 pull ups / ring rows
    5-8 push ups
    7-12 air squats
    target is to complete that full round unders 45seconds

  • Barbell Klubben Strength

    Wu×2&
    Arm circles ×10/10
    T-shape arm sircles 10/10
    Elbow circles ×10/10
    Wrist circles ×10/10
    Pradford press ×10
    Hip circles ×10/10
    Knee circles ×10/10
    Ankle circles ×10/10
    Cossack squat×10
    Scorpion press ×10/10

    A.1) Snatch high pull + Snatch
    5×2+1

    B.1) Snatch wave singles
    70%,75%,80%,70%,75%,80%,85%,90%

    C.1) Clean & jerk waves
    1+1
    70%,75%,80%,85%,75%,80%,85%,90%

    D.1) Front squat w /1.rep double bounce
    5×3 @85%