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

  • Front Squat Strength

    5 x 5
    AHAP

  • “Jackie” Workout

    Aikaa vastaan:

    • 1000m soutu
    • 50 thruster (N 15kg / M 20kg)
    • 30 leuanveto

  • Open 15.1 Workout

    9 min.

    15 varpaat tankoon
    10 maastaveto 52,5/35 kg
    5 tempaus 52,5/35 kg

  • Back Squats Strength

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

    *If you don’t know your 1rm 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.

  • EMOM 9 Workout

    Deadlift

    0-3 min) 5 reps @50%
    3-6 min) 5 reps @55%
    6-9 min) 5 reps @60%

  • Wall balls, db snatches and rowing Workout

    21 minutes, on the minute:

  • Back Squat Workout

    4 Rounds:
    In a 30 sec window max reps @70%
    Rest 1:30min

  • Turkish Get-up 1RM Strength

    15 min: find your 1RM Turkish get-up

  • 36min EMOM: Workout

    1) Monostructural
    2) 10KBS + Box over Jumps
    3) Rest

  • Sweat it off Workout

    7 rounds, 30sec ON, 30sec OFF:
    1) Row
    2) Shuttle run
    3) Burpee