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

  • 6.1.2024 Hang Power Clean Strength

    EMOM 15

    1 x Hang Power Clean. Add max. 5kg after good lift.

  • 5 x alkavalla 4 min kehonpaino + laite Workout

    5 x alkavalla 4 minuutilla

    4-8 käsilläseisontapunnerrus
    6-12 leuanveto/rinta tankoon
    loppuaika laite kevyesti

  • WARM-UP Workout

    3 rounds:
    20/15cal Row
    7 Medball Clean
    7 Wallball
    7 Burpee over Medball

    5-10 Down Dog to Cobra video and Squat Flow with a Plate video

  • 3-5 for Quality Workout

    Hip Flow/Hip Flow 2.0 + Thoracic Flow + Squat Flow

    3-5 rounds for Quality

    3-5min Row/Assault/Ski/Run…
    5+5+5 Wall Squat
    5-15 Parallette Push-Up
    5-10 Strict Pull-Up
    5+5 Single Arm KB/DB Thruster
    10-20 GHD Hip Extension

  • Strength work Strength

    4-5 set, rest 1-2min between movements, use AHAFA loading:

    1) 5 Back Squat
    2) 5-10 Strict C2B
    3) 5-20 Strict Ring Dip
    4) 6+6 Lunge Press

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Perfect Stretch or flow of your choice
    2) 20-40 Wall Facing Shoulder Taps
    3) 10 Pendley Row
    4) 15-30sec Supine GHD Hold
    5) 5+5 Crossloaded KB Squat
    7) 3-10 Russian Dip or Russian Push-UP

  • WARM-UP Workout

    3 rounds:
    20cal Airbike/bike
    10m Inchworm Walk
    10 Air Squat Cross Kicks video
    5+5 Single Arm KBS (eye level)
    5+5 KB Windmill video

    Squat Flow with a Plate video or Hip Flow 2.0 video

  • C&J Strength

    WEIGHTLIFTING

    EMOM x9

    C&J (anyhow) (3/3)

    1-3@RPE 4
    4-6@RPE 4+
    7-9@ RPE 4+ to 5

    Target: find heavy of the day

  • Snatch Lift off Strength

    WEIGHTLIFTING
    Snatch Lift off (first pull, knee level)

    3x3@90-110% 1RM Snatch.

    Rest as needed and use straps if needed.

    Try to add 5-10% compared to last week.

  • 5-10 rounds, go by feel Workout

    5-10 rounds, go by feel

    2 Sandbag over the shoulder
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    RPE 3