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

  • Painonnosto Workout

    Tempaus

  • Friday Wendler Strenght Week 3 Workout

    Wendler program
    Deadlift
    5 rep @75% of it (90% of 1rm)
    3 rep @85% of it.
    Max reps @95% of it.
    rest 2-4 min bwn sets.
    Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
    safety and if you dont have friends around use safety bars if possible.
    Goal on last set is something like 4-8 reps but no more reps than 12 on last set. Even if you can,
    lets go some heavier weights in future so there is something more to come!
    NO MORE THAN 10 REPS ON LAST SET EVEN IF YOU CAN. GOAL IS 4-8 REPS.

  • Friday Weightlifting Workout

    Weightlifting

    Tall power Clean 4x4 reps @light / techical weight
    2,4,6 inches down on catch and on last rep to full squat.
    rest 1-1.5 min bwn

    Clean and Jerk
    2 x 2 reps @60-65%
    5x1rep @70-80%
    sharp lifts and resting time 1.5-2 min bwn sets

  • Friday "GRETTEL" Workout

    "GRETTEL"
    10 rounds for time
    3 snatches @60/42,5kg (max 75% of 1rm snatch)
    3 bar over burpees

    You can start to go touch n go lifts on first rounds but I would probably go with fast singles all the way.
    Keep moving on burpees and stay low. 2 feet jump over bar.
    To not burn yourself down too fast, dont start too hot make calculated rest bwn lifts and lift with straight back!
    time target is sub 7 minutes, cap 10 min.

    After Metcon Do some Active recovery for 3-5 minutes with air bike and start clean&jerks

  • 22.5.2021 CF Workout

    Snatch

    1 x 65%, 1 x 70%, 1 x 75%, 1 x 80%, 1 x 85%

    Clean & Jerk

    1+1 x 65%, 1+1 x 70%, 1+1 x 75%, 1 + 1 x 80%, 1+1 x 85%

    Back Squat

    3 x 3 x 75%

  • Power Snatch + Snatch Strength

    4 sets of Power Snatch + Snatch
    Set 1: 2+2 @65% of 1RM Power Snatch
    Set 2: 2+1 @70%
    Set 3: 2+1 @70%
    Set 4: 1+1 @70%
    - Rest 2-3min btw sets

  • Barbell Conditioning Workout

    For time:
    15-12-9:
    - Power Snatches 40/28kg
    - Box Jump Overs 60/50cm

    Rest 3:00

    12-9-6:
    - Power Snatches 45/31kg
    - Bar Facing Burpees

    Rest 3:00

    9-6-3
    - Power Snatches 50/35kg
    - Box Jump Overs 80/60cm

  • DB DIANE Workout

    For Time (12-14 min cap)

    DB diane

    21-15-9

    DBL DB DL 22.5/15
    HSPU

    • HSPU can be with 1 ab mat or DBL DB z press
    • keep DBs outside of your legs, one end touching ground b/w reps

  • Kipping Pull Up accessory Workout

    4x
    5-10 Kipping Pull Ups
    +
    5 DBL KB Bent Over Rows ahafa
    2 Mins rest between sets

  • Back Squat Strength

    500m row
    3x
    7 bulgarian squat e/s
    7 high box jumps
    10 banded dead bug
    7 DB row e/s

    5x7 @70% of 3rm
    rest as needed