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

  • 2 Snatch pulls from the floor x 4 Strength

    Use 75-100% of 1RM snatch.

  • Deadlift 5 x 5 Strength

    Deadlift 5 x 5

    • every rep from dead stop

  • Shoulder press Strength

    Shoulder press
    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%

    *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.

  • Split jerk & carry Workout

    14emom
    Odd: 4-5 split jerk
    even: 40m farmers carry kb’s/db’s

    Advanced can take barbell from the floor
    No failing in split jerks!

  • Deadlift cycle 3 Strength

    Deadlift (cycle 3)

    Add another 5kg to previous total (90%+5+5kg)
    Please talk to the coaches if the last cycle was tough or you missed sessions!

    Week 1: 65% x 5, 75% x 5 85% x 5+

    Push on the last set and post reps.

  • HEAVY "Grace" Workout

    30 C&J @ 100/70kg

    TC 10min

  • Deadlifts. On the Minute Style Workout

    Record the details and loads used.

  • EMOM 8 Workout

    YGIG

    20m plate carry 20/15kg (pinch grip only!)

  • Push Press Strength

    Push Press
    4x8 @ 75%

  • Day 04.1 Strength

    5x5 Back Squat

    • Work up to max weight