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

  • Clean Technique Workout

    Slow motion + Normal speed
    -Clean pull
    -Clean high pull
    -Power clean
    -Squat clean

  • Whitten Workout

    "Whitten

    Metcon (time)

    5 Rounds for time:
    22 KBS 32/24kg
    22 Box jumps 24/20”
    400m Run
    22 Burpees
    22 Wallball shots 20/14lb

    Timecap: 45 minutes"

    "Kesäperinne Whitten.

    Harjoitus testaa maksimikestävyyttä sekä voimakestävyyttä. Tavoite on mennä aikaa vastaan.

    Räätälöinnissä voit lähteä tekemään esimerkiksi 4 kierrosta RX variaatiota.

    Toinen vaihtoehto on tiputtaa toistomäärät 15:sta toistoon. Kahvakuulan paino pitäisi olla raskaamman puoleinen. "

  • PUMP EMOM20 Workout

    EMOM20
    1. 10 skull crushers (20/30kg)
    2. 12 bicep curls
    3. 12 ring dips
    4. 12 hard ring rows
    5. Rest

    • Use the same weight on a bar for both movements, you can add load for every round
    • This excercise will give you a nice pump 💪

  • Overhead squat Strength

    4x5 ahap

    Use the rack, no dropping

  • power snatch complex Strength

    E90s x 10

    4x 1 hi hang snatch + 1 hang snatch + 1 hang snatch below knee
    6x 1 hang snatch + 1 hang snatch below knee

  • Back squat Strength

    Back squat
    7x3

  • Overhead squat Strength

    valakyykky 5x5

  • Squat (Endurance Progression 6.) Workout

    Every 2:00

    Goal is to add weight every week or start @ 50% of 1RM Back Squat

    3x

    1) 6 x Front Squat
    2) 8 x Back Squat
    3) 10 x Step Back Lunge

  • Shoulder press Strength

    1 x 5 @65% of 90% 1RM
    1 x 5 @75% of 90% 1RM
    1 x 5+ @85% of 90% 1RM

    *Add 2.5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

  • Back Squat Wave, 3 rounds of 6-5-4 Strength

    STRENGTH (2/7) 

    Back Squat Wave, 3 rounds of 6-5-4

    3 rounds, 90sec rest between sets and 2:30 rest between rounds. 

    One round with across weight (same loading), and increase weight between rounds, if needed.

    Overall RPE 4 to 4+

    Squat 6 reps, rest for 90sec, squat 5 reps with same loading, 90sec rest, squat and then 2:30 rest. That's one round.