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

  • Maanantai 20.9.21 Strength

    1.) Sotts press 5×5
    2.) Jerk with 3.sec pause @dip,catch,recovery 3×3
    3.) Split jerk 6×3
    4.) Clean high pull+power clean 5×1+1
    5.) Push press 5×3
    6.) Z-press 3×15

  • EMOM 40 Workout

    30s Shoulder press @20kg
    30s Russian twist @10kg
    30s Walking lunge @15kg
    30s Kb deadlift @20kg
    45s Ski erg

  • Sumo high deadlift Strength

    3 x 10

  • Conditioning Workout

    Conditioning:
    6 rounds for time of:
    10 x Wall balls @9/6kg
    10m x Dumbell Bear crawl@22,5/15kg
    10 x Toes to Bar
    10 x Push Jerks @22,5/15kg
    10 x Kipping Handstand Push-Ups

    Timecap: 30 mins

  • Onsdag 22/9 2021 Workout

    Practice HSPU
    Beginner:
    Wall climb push through drill + Kick up to handstand
    Intermediate:
    Find stable tripod + practice kipping
    Advanced:
    3x Amrap kipping HSPU rpe 7
    +
    2rounds
    30sec on/60sec off for 8min(3sets/each exercise)
    1: Row for cal, damper setting 1
    2: Amrap Bar facing Burpees
    5min rest

  • Nanorosso 22.09.21 Workout

    Amrap 8
    15 deadlift 60kg
    12 box jump over 60cm
    9 push jerk 60kg
    Rest 4'
    Amrap 8
    15 deadlift 50kg
    12 box jump over 60cm
    9 push jerk 50kg

  • Nanorosso 21.09.21 Workout

    4 rft
    400m run
    80 double under
    12 double dumbell hang squat clean 20kg+20kg

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
    Volume Work
    Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • Weighted pull ups Strength

    5x5 heavy, 35-45% from bodyweight

  • FUNCTIONAL 18.9.2021 Workout

    4 x 4 min AMRAP, rest 2 min

    A.
    12 cal row/ski/bike
    10 KBS
    8 goblet squat

    B.
    12 burpee
    10 DB snatch
    8 reverse lunge (with DB)