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

  • Shoulder press Strength

    4 - 4 - 4 - 4

    Technical max every set (1 rep reserve every set)

  • Front Squat Workout

    5 x 5

    @ 50% of 1RTM

  • Back Squat (Clusters 2.) Workout

    3 Rounds

    5 - 4 - 3

    30s rest between sets, new round every 05:00

    @ 60% of max BS

  • Shoulder Press 2. Strength

    3 x 70%
    3 x 80%
    3+ x 90%

    Post 3+ score in comments

  • Back Squats Strength

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

    *If you did these last week, use the same percentages. If you didn’t and 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 3.

  • Conditioning Workout

    AMRAP 12

    YGIG / round

    @ 2 x DB 22,5/15kg

    4 Devils press
    7 Front Squat
    4 STOH

    Score is total reps per team

  • Deadlift Strength

    Deadlift
    4x10 (go by feel)

  • Squat Clean, 3x2 Strength

    Three sets of heavy two:s

  • Backsquat Strength

    Backsquat 5 x 5

  • OHS 5x 4 Strength

    5x 4 AHAP