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

  • 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

  • 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

  • Power Snatch, 3x3 Strength

    Three sets of three

  • Shoulder press Strength

    Shoulder press 3x1

  • "Harper" Workout

    As many rounds as possible in 23 minutes:

    9 Chest to bar pull-ups
    15 Power Clean @ 60/40kg
    21 Air Squat
    400-m run with a 20/15kg plate

    Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.