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

  • Rowing and rope climbs Workout

    5 rounds:

  • Snatch Tech Strength

    20 Mins working on Snatch sequence

    Snatch Pull
    Snatch
    OHS

  • 2-position clean+ 2x jerk Strength

    1 aalto, rivet polven päältä+ lattiasta

  • FRONT SQUAT Strength

    Find your 1RM

    +

    AMRAP @ 80% of 1RM

  • AMRAP 30 with a partner Workout

    400m odd object carry
    400-m run
    100 KBS 16/24kg

    Long aerobic partner workout
    Build endurance, work capacity, and teamwork
    RPE 6–7
    Sustainable effort for the full 30 minutes
    Coach tip
    Keep moving and switch before fatigue slows you down
    Smooth transitions are more valuable than big efforts
    Odd Object Carry:
    Short, frequent switches usually work best
    Keep the object close to your body
    Run:
    Controlled pace
    Recover while moving
    Kettlebell Swings:
    Break into manageable sets early
    Save your grip for later rounds
    Target
    Most pairs: 3–5 rounds
    Strong pairs: 5+ rounds

  • bench press 2rm Strength

    Bench press 2 rm

  • Pull up & Bench press (2/4) Strength

    E2MOM x8
    1) 6 (weighted / assisted) chin up / pull up
    2) 6 bench press

    RIR 2-3
    Huom! Mikäli saat tehtyä kehonpainolla vähintään viisi vastaoteleukaa, voit tehdä leuat myötäotteella.

    Merkkaa tähän leuanvedon tulos

  • Front squat Strength

    4x2 @95%

  • Back Squat 3x2 reps Strength

    Back squat 3x2 reps
    -try to add more than last week with 3s.
    -same weight in all sets.
    -quality reps and technique always first.

  • Day 03 Strength

    6x3 Explosive Squat @ 60% of 1RM

    • Use 3s. to descent, then explosively come up
    • Immediately after each set of 3 reps do 5 hurdle jumps, or 5 high box jumps
    • After jumps rest 3min