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

  • Strength 07-11-2021 Workout

    Superset 4 rounds

    Landmine Lateral Lunge x 6 each.
    Rest 60s.
    Bird Dog Row x 8-10 each
    Rest 60s

  • Conditioning (optional) Workout

    2 RDS:
    1000/800m Row
    750/600m Ski / 45/35cal AB
    500/400m Row
    400/300m Ski / 25/18cal AB

    Rest 5:00 btw rounds.

  • Monday Main Parts Workout

    Strenght
    Overhead squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    rest 3 min bwn sets

    Weightlifting&Gymnastics
    Every 2 min for 20 minutes (10 sets)
    30-40% of max reps toes to bars
    1 power snatch + 1 squat snatch @70-80% of 1rm

    Accessory Work
    barbell bent over row 4x6-8 reps @bigger weights than week ago!
    rest 1.5-2 min bwn sets

    then

    4x12-16 back rack walking lunges, add weight each round.
    rest 1.5-2 min bwn sets

  • Skill Work Workout

    AMRAP 15:
    5 HSPU
    12/10cal AB/Ski
    7m HS Walk / 20 HS Walking Steps
    1 Rope Climb 4m (no jump)

  • Valakyykky Strength

    3x6 @75-80%

  • CORRECTIVE ACCESSORIES 2 Workout

    5 rounds of
    8 DBL DB bent over row
    5 strict DB press e/s
    12 DBL DB bulgarian split squat
    - use heavy weight
    -RPE8

  • OPTIONAL Workout

    3-4rounds

    3-10 strict pull up(weighted if needed)
    6+6 windmill

  • BMU Workout

    Practice Bar Muscle Up for 15-20min

  • Friday Strenght & Conditioning Workout

    Then start to build for power clean & jerk weight and hit the workout.

    Strenght and Conditioning
    emom 5
    3 power clean&jerks @60-65% of 1rm clean&jerk
    rest 1 min
    emom 5
    2 power clean&jerks @70-75%
    rest 1 min
    every 30 sec for 5 mins (10 singles)
    1 power clean&jerk @80-85%
    rest 1 min
    emom 5
    2 power clean&jerks @70-75%
    rest 1 min
    emom 5
    3 power clean&jerks @60-65% of 1rm clean&jerk

    totally 60 power clean&jerks and time for this workout is 29 minutes.

  • Friday Strenght Workout

    Strenght
    Back Squats 3 reps @63-68% + 5 reps @73-78% + 5-7 reps on last set @83-88% (add + 2.5-5kg compared to last time we did this. If the quality of the squats
    werent that good last time, face the truth and use maybe even lighter weights / same weights that last time) We want to perform squt that way than there will
    be always 1 rep to tank after last rep you did. Keep this in mind, i dont say that you shouldnt try hard but dont go all out)
    rest 3 min bwn sets

    Bench Press 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
    rest 3 min bwn sets
    same thing, +2.5-5kg compared last time you did this!