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

  • Back squats Strength

    Back squat
    70% of 90% 1RM x 3 reps
    80% of 90% 1RM x 3 reps
    90% of 90% 1RM x 3+ reps

    *Percentages counted from 1RM are
    63%
    72%
    81%

    *Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. 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.

  • Deadlifts 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.

  • Optional Strength Work Workout

    List what you did and other details. Questions welcome!

  • Open Mash up Intervals Workout

    3 Min AMRAP:
    4 Ring MU
    12 Wall Ball
    4 Ring MU
    12 Wall Balls
    Max Cal Row

    2 Min Rest;

    3 Min AMRAP;
    30 DB Snatch
    Max Box facing burpee box jump overs.
    2 Min Rest

    Repeat x 3
    So total intervals 3/3 (30min)

    Post total cals + bbjo

  • PRE WORKOUT / PLYOMETRICS Workout

    1) High Jump

    2) Broad Jump

    • Find max in 5min / movement
    • 1:30 min rest between sets

  • Rowing and burpees :) Workout

    in 2min

    rest 2min

    in 2min

    rest 2min

    in 2min
    - row 35/29cal
    - max reps burpees

    • your score is the total number of burpees

  • Front Squat Strength

    Max Effort Front Squat
    (5-5-3-2-1)-1-1-1-1-1
    2min Recovery

  • Push press Strength

    6 x 5
    *perform a set every 90sec
    *keep 2 reps in the tank

  • Snatch technique Workout

    Get your snatch working! Work on your specific weaknesses. Maybe do some short complexes (high hang high pull + hang snatch etc.), practice snatch balance or whatever the coaches deem suitable for your specific needs.

  • Korttipakka 2 Workout

    Boxi
    Keinukyykky
    Korealainen
    K2e
    +opales
    ++burpee