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

    front squat 3-3-2-2-1

    • add weight in every set, last single should feel challenging

  • Snatch Strength

    Build to heavy 1 rep of squat snatch in 15 minutes
    goal is to get 8-12 lifts (you can do 2-3 reps on light
    weights before doing singles on heavy weights)
    REST 3-5 MINUTES BEFORE STARTING CLEAN&JERKS

  • 10.5.2023 Front Squat Strength

    Front Squat

    4 x 10

    Send Off 2:00

  • Metcon Workout

    5 rounds of:
    10 ring push up
    15 kb swing 32/24kg
    200m run

    Tc 15min

  • For Time Workout

    20 Power cleans (60-70% of 1RM PC)
    +
    Four rounds:
    12 KB swings (2/1,5 pood)
    8 Toes to bar
    1K Run

  • 10RM Front squat Strength

    Build up to a 10RM front squat

  • Back squats Strength

    "Strength (load)

    Back squats, 5 sets of 3 @ RPE 8
    Lift every 3:00

    "
    "Harjoituksen tarkoitus on kehittää maksimivoimaa. Tavoitteena on ottaa 5 sarjaa raskaita kolmosia, joissa tuntuman mukaan tankkiin jäisi varaa vielä kahdelle nostolle.

    Hyvin onnistuneet sarjat ovat erittäin raskaita, mutta säilyvät mekaanisesti laadukkaina. Jos tunnet, että asento ei ole jämäkkä tai ylösnousu “kaatuu” eteenpäin, niin olet lähellä mennä liian raskaille painoille. Korosta hyvää mekaniikkaa ensin ja sitten vasta raskasta kuormaa. "

  • 8.5.2023 SN Grip Shoulder Press BHD Neck Strength

    SN Grip Shoulder Press BHD Neck

    4 x 8, between reps Stop on back. ( No TnG )

    Go Every 3:00

  • 8 min 2 liikettä Workout

    8min

    10-15 varpaat tankoon
    30 tuplanaruhyppy

  • Metcon Workout

    4 x every 10min:

    A)
    800m run
    21 air squat
    15 t2b
    12 burpee to target

    B)
    Buy in 100 double under
    3 rounds:
    12 double DB shoulder to over head 50/35 lbs
    3-12 kipping pull up/c2b/mu
    Buy out 100 double under

    TC: 8min in each set