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

  • 16.12.2022 Dumbbell Snatch & Hang Workout

    4 RFT:

    14 Hang Dumbbell Snatch 22,5/15kg
    1:00 Deadhang ( Every time you Drop perform 5 Squat Jumps )

    TC 10

  • Back squat Strength

    5 reps @70% + 3 reps @80% + max reps @90%
    rest 2-3 min bwn sets

  • Weightlifting conditioning Workout

    Every 2 min for 12 minutes (6 sets)
    15-20 du's or 30-40 single unders
    2-3 squat cleans @60-70%

    (du's/rope turns should be unbroken set, dont use over 20sec for them)

  • For quality Workout

    With partner for quality
    24-18-12 reps of
    burpee box step overs
    wall balls
    (so 12-9-6 reps for both) I go, you go.

  • Strenght Strength

    Every 3 minutes for 9 minutes (3sets)
    Weighted chin ups / Strict chin ups x 6-8 reps
    or
    Negative chin ups x 3-4 reps

  • Workout 2 Workout

    Back squats 3x7 reps @ 40-50-60%
    Push Press 3x7 reps @40-50-60%
    Deadlifts 3x7 reps @40-50-60%

  • Warm up Workout

    15min
    1min Erg/Jog/Su
    10m Duckwalk (plate oh carry)
    15 Banded Good Morning
    8/8 Kb windmill

  • "American Witch" Workout

    20min AMRAP
    100 KBS 24/16kg
    1km/800m Row
    50 Box overs dbl db 35/25lbs

    • Rx+ kb 32/24kg & Db`s 22,5/15kg
    • Tavoite on saada 1 kierros
    • KBS muistakaa, että kuula käy selvästi päälinjan yläpuolella.
    • Boksin ylityksissä on molemmissa käsissä käsipaino.

  • For quality Workout

    Work this with partner, alternating times full round.
    10-8-6-4-2 reps of : Overhead squats @ 42,5/30kg
    20-16-12-8-4 reps of : Box step ups @60/50cm
    Use bodyweight or light dbs on box step ups, depends how light you want to keep this week working. (men max 35lbs db's and women max 25lbs db's)
    Remember the goal is quality not get max workout from this. I understand if you practise 2-3 times per week, feel free to go harder. Deload week is propaly not the best choise for you then.

  • Strongman Day! Workout

    – Heavy Sledpush
    – Heavy Farmer Carry
    – Stone to Shoulder or Over Shoulder
    – Log Press
    – Tire Flips
    - Axle Bar work

    Practice and playing with these moves!