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

  • Back Squat 2. Strength

    12 x ~57.5% of 1RTM
    10 x ~60%
    8 x ~62,5%

  • Power cleans Strength

    6-8 x 2

    *Heavy but safe lifts!

  • Power Clean and Jerk Strength

    Build up to power clean +2 push jerk max.

  • Etukyykky 7,7,7 Strength

    Etukyykky 7,7,7

    nousevat painot, tauot 2 min.

  • HERO WORKOUT: "RENÉ" Workout

    7 rounds for time:
    - Run 400m (OR 500m Row / 1000m Bike / 500m Ski)
    - 21 walking lunges
    - 15 pull-ups
    - 9 burpees

    • All w/ 9/6kg vest

  • Core Workout

    Tabata
    2 rounds:
    Alt. V-Up
    Hip Raise
    Flutter Kick
    Tucked Crunch

    rest 1min

    Tabata
    4 x Side Crawling
    4 x Starfish Side Plank

  • Deadlift 7x3 Strength

    STRENGTH (6/7)

    Deadlift 7x3 @RPE 3+ (75-80%)

    Across (same loading for each set).
    Last set is for max reps, but no more than 15!

    Add 2,5-5% compared to last week.

  • Deadlift 3x12 Strength

    Deadlift, 65% max

    12 - 12 - 12

  • Deadlift Strength

    Deadlift 5 x 5

  • Open 23.3 Workout

    RX
    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 wall walks
    50 double-unders
    15 snatches (weight 1)
    5 wall walks
    50 double-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    6 snatches (weight 4)

    ♀ 65 lb, 95 lb, 125 lb, 155 lb
    ♂ 95 lb, 135 lb, 185 lb, 225 lb

    Scaled

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 scaled wall walks
    50 single-unders
    15 snatches (weight 1)
    5 scaled wall walks
    50 single-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    6 snatches (weight 4)

    ♀ 45 lb, 65 lb, 75 lb, 85 lb
    ♂ 65 lb, 95 lb, 115 lb, 135 lb