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

  • 2-position Hang Squat Clean Strength

    Above knee and below knee

  • Narrow foot back squat Strength

    2x5 (1.1.1.1.1) 20 secs between reps.

    Narrow stance should be under the hips. Full depth might be tricky so don't stress if it's hard. We are hitting the quads more.

    I would use the same weight as previous. One test set then go!

  • Shoulder Press (Strength Progression 5.) Strength

    4 - 4 - 4 - 4

    AHAFA (As Heavy As Form Allows)

    Try going heavier than last week (~82.5% of 1RTM)

    3min rest between sets

  • Deadlift 5RM Strength

    Find your DL 5RM, with good technique! Dangerous technique/lack of control = NO REP (=no new PR!) Coach's word is law!

  • Abs of Steel Workout

    "Abs of Steel"

    For time:
    Buy in: 50 x Toes to Bar
    Then,
    50 x Front Rack Walking Lunges (52.5/35kg)
    *Every time you drop the bar complete 10 Bar Facing Burpees

    • 10:00 Cap
    • Rx+: 60/42.5kg

  • Takakyykky 1,1,1,1,1 Strength

    Takakyykky 1,1,1,1,1

    nousevilla painoilla, alkavalla 2 min.

  • 14.1 Open WOD Workout

    Workout 14.1

    Complete as many rounds and reps as possible in 10 minutes of:
    30 double-unders
    15 power snatches, 35/25kg

  • Bench press Strength

    5 x 5

    *Leave one rep in the tank
    *Rest about 3 minutes between sets

  • Back squat 6x6 Strength

    AHAFA

    Same weight through all sets. Perfect form.

  • 2RM Power Snatch Strength

    Find your 2 rep max in 15 min.