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

  • front squat Strength

    4x10 @ 60%

  • Snatch + Overhead Squat Strength

    Work up to a heavy complex of
    Snatch + Overhead Squat

  • Front squat Strength

    Front squat

    3-3-3-3

    • 3-5 box jump jump after each set of squat

  • 2:2 Workout

    Working 2 Minutes on 2 Minutes off.
    Pick up where you left off. 28 Minutes (7 intervals)
    10/8 Cal Machine
    12 DB thruster
    14 t2b

    This is an AMRAP; post total reps.

  • Snatch complex Workout

    3 position snatch
    Floor + hang + mid thigh
    5 sets at 65%

  • Day 21 Workout

    Rest & Recover

  • Shoulder press (1/7) Strength

    E3MOM x4:
    3x5 Shoulder press
    1x5 shoulder press + 3 push press w/ 4s negative

    RIR 2-3

    Viimeinen sarja: ensin 5 pressiä (tässä kohtaa RIR 2-3), jonka jälkeen vielä putkeen 3 push pressiä hitaalla negatiivisella.

  • Steady Aerobic Workout

    Working for 40 Mins
    4 on :1 off
    A. Row or bike erg

    B. 15 step over the box
    20-30 DB hang snatch 22.5/15kg
    Max Burpee step over the box steady pace

    Keep this at a steady pace

  • For rounds Workout

    For rounds
    5 x 2 min on 2 min off

    20 DU's
    10 wall balls
    5 burpees
    -continue where you left off

    Goal & Intensity
    -Aim for a steady, controlled pace that you can maintain in each work period with full force.
    -The goal is to keep the rounds roughly the same length.
    -Light explosive (DU), steady rhythm in the beginning in the middle (wall ball), and finally a controlled breath hold (burpee).
    -The workout felt like you were working the whole time, but you weren't burning yourself out.
    RPE: 7-8/10, meaning hard, but under control.
    -If the first interval feels like RPE 9, the pace is too hard.
    Why is this workout in the program / what is being sought: The exercise develops the ability to recover quickly
    and produces steady power round after round. It also teaches rhythm control:
    the body and breathing stay together even in varied movements.

  • Back Squat Strength

    Back squat
    5-5- 5+

    (last set max reps, max65% of 1rm)