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

  • 8x4 front squat Strength

    8 kertaa Front squat, 70% 5RM max:

    4 - 4 - 4 - 4 - 4 - 4 - 4 - 4

    Lepää 60s.

  • Front squat Strength

    5 x 2
    *Leave 2 reps in the tank
    *All the sets with same weight
    *Rest 3 minutes between sets

  • Back squat 4 x 12 Strength

    Back squat x 12
    - controlled eccentric
    - rest 3min between sets
    - Long sets, so put on your game face!

  • Ingrid Workout

    10 RFT:
    3 Snatch
    3 Bar over burpee
    @61/43 kg

    Timecap 8min

  • Snatch Workout

    Find technical max in 15min!

    2 x Hang Squat Snatch

  • Chin ups Strength

    Weighted chin up
    e3mom
    2 x 3
    2 x 2

  • "DT" Progression 7. Workout

    Every 1:30 x 5

    12 - 9 - 6

    Deadlift
    Hang Power Clean
    Push Jerk

    AHAP + Unbroken Sets

  • 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

  • Strict Pull-Up Progression Workout

    5 rounds

    7 / 6 reps if prev. week clean

    Normal Pull-Up
    Close Chin-Up
    Wide Pull-Up

    10s rest between movements
    90s rest between rounds

    Focus on strict clean movements!
    Score is total clean reps, max 105/90 reps

  • Hietsu Run Workout

    Light recovery jog around Hietsu