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

  • Tempo Back squat Strength

    Build to heavy 5 reps in 20 minutes cap. rest 2,5-3,5 min bwn heaviest sets.
    Tempo 32XX = 3 sec down, 2 sec stop, up and take you time for next rep.

  • Warm up Workout

    3 min cardio machines
    3 min double under training

    Clean&Jerk warm up with empty barbell
    5 x dip,drive
    5 x dip,drive,shrug, elbows high
    10x hang power clean
    10x Front squats
    5+5 split jerk for both sides (also "wrong" side)
    5x High hang squat clean

    then warm up 5 reps of clean&jerk with empty barbell
    then start to build up for c&j about 60-65% to start.

  • Accessory work A Workout

    OTM 8
    Odd : 5-8 strict ttb/leg raises/knee raises (control negative part)
    Even : 5-8 High Box jump / box jump

  • Power Snathes Strength

    Every 2 min for 10 minutes (5sets)
    5 power snatches @ 70-75% of 1 rm.

  • Shoulder Press Strength

    Strenght
    Perform set every 2 minutes for 10 minutes (5sets)
    Shoulder Press x 5reps @75% of 1 rm.

  • Deadlift Strength

    3x3 reps. Goal is to go heavier weights than last 2 weeks. For example if last week you did 5reps @90+95+100kg today would be good try to go 97,5 + 102,5 kg + 107,5 kg.
    Dont try to make out 3 rm on this. 3 heavy sets is the purpose, we dont want to make your lower back too sore. We want to make you stronger step by step.

  • 5x alkavalla 3 minuutilla Workout

    5x alkavalla 3 minuutilla

    5-8 leuanveto
    10-15 etunojapunnerrus
    max cal laite

  • Metcon Workout

    start a running clock for 12 min

    0:00 - 2:00
    run 200 m
    max reps kb push jerk 24/16 kg

    rest 1 min

    3:00 - 6:00
    run 400 m
    max reps kb push jerk

    rest 2 min

    8:00 - 12:00
    run 600 m
    max reps kb push jerk

  • Push Press Strength

    Built daily heavy
    8 reps (max 1-2 rep reserv)

    then

    6 reps @ 107% heavy 8 reps
    4 + reps @ 113% heavy 8 reps
    (+ = max reps, minimum 4 reps)

    • 2min rest between sets
    • Round the weights up: 83kg = 85kg

  • Kipping pull up practice Workout

    SKILL: kipping pull up

    STRENGTH:
    4 x E3MOM:
    5 strict chin up + 8+8 1-arm DB Z-press

    https://m.youtube.com/watch?v=Ib-8BOyAgTQ