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

  • Snatch Strength

    EMOM10

    1 snatch @60-75%

    Nousevalla painolla. Voit tehdä esim 2 sarjaa samalla painolla ja sen jälkeen korottaa. Toistot pitää olla teknisiä!

  • 041124 Maanantai A Strength

    DELOAD WEEK

    4 rounds
    2 high explosive box jump 75/60
    4 deadlift @60-70% 1RM
    1min rest

  • Partner WOD Workout

    Partner WOD
    For time:
    50 Cal. on a machine
    50 Wall Balls
    50 Partner Situps (mb over box)
    50 Cal.
    50 Burpee Box Jump overs
    50 Partner Pushups (clap at top)
    50 Cal.
    50 Pullups
    50 Burpee over Partner (Partner in Plank)
    50 Cal.
    50 DB Snatches 22,5/15kg
    50m Single Arm Overhead Walking Lunges 22,5/15kg
    50 Cal.

  • “Deck of Cards with a twist” Workout

    CONDITIONING

    “Deck of Cards with a twist”

    You need a deck of cards for this one.

    This is a 52min workout. Flip a card from the deck on the minute and do the number of reps as needed. Rest the remaining time.

    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14

    Hearts = Bar over Burpees (lateral)
    Spades = TTB
    Clubs = Thrusters 40/30kg
    Diamonds = C2B/Pull-Ups

    RPE 3-4

    If you flip 7 of hearts you have to do 7 bar over burpees. If you flip Queen of Clubs you have to do 12 thrusters…

  • Back Squat Ladder Strength

    STRENGTH
    Back Squat Ladder (6/7)

    3 rounds with reps: 4-3-2

    Round 1: RPE 3-4 (4-6 reps in the tank)
    Round 2: RPE 4+ (2-4 reps in the tank)
    Round 3: RPE 4-5 (1-3 reps in the tank)

    One round is sets of 4, 3 and 2 performed at same loading. Rest only 1-2min between sets. Add loading to next round. 2-3min rest between rounds.

  • Power Snatch Double Strength

    Power Snatch Double. Drop and Go. (3/3)

    EMOM x9

    1-3@RPE 3+
    4-6@RPE 4
    7-9@RPE 4+

    Add 2,5-5% compared to last week.

  • Bloody 🩸 Chipper Workout

    "Bloody Chipper"

    For time:
    Walk like the Dead: 10 Wall Walks
    Grave Burster: 45 Burpees
    Brain Toss: 60 Wall Balls
    Blood on the Bar: 45 TTB
    Haul off the Dead: 30 Hang Cleans (60/40kg)
    Skull Crushers: 30 Split jumps

  • Single leg DL (deload week) Strength

    3 x 8 /side with barbell
    -3 sec control down

  • 11.10.2024 For time Workout

    For time :

    8 Power Snatch 60/42,5kg
    40 Double Unders
    5 Bar Muscle-Ups
    8 Power Snatch 60/42,5kg
    40 Double Unders
    10 Chest To Bar Pull-Ups
    8 Power Snatch 60/42,5kg
    15 Pull-Ups

    TC 10

  • Clean Workout

    E2M x 6
    1 power clean + 2 hang squat clean @70-80% of 1RM clean

    Huom! Sarjat voi tehdä nousevalla painolla. Valitse prosentti päivän fiiliksen mukaan. Nostot pitää olla teknisiä!