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

  • 14.9.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Shoulder press 4x6 Strength

    Heavy, not all out!

  • Samin jA Jaken pena #14 Strength

    3,3 2,2 1

  • VKO49 Treeni 3 Workout

    "Jerry"

    For time:

    1 mile Run
    2,000 meter Row
    1 mile Run

    *This workout is named after Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

  • Bench press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max
    Log max reps in comments

  • Torstai 23.9.21 Strength

    1.) No hook No feet snatch 5-6×2
    2.) Snatch +snatch balance 5-6×1+1
    3.) Clean&jerk 5×1+2
    4.) Back squat + depht jump 5×3+3

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
    Volume Work
    Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • Bench press Strength

    Bench press
    - 4x3 + AMAP, last set 5 reps

  • Nanorosso 14.09.21 Workout

    For time
    10 8 6 4 2
    Ring mu
    Alternating devil press 24kg
    Dumbell box step up over 60cm

  • 50 x 50 x 50 Workout

    Bike erg 50 cal
    Row 50 cal
    Ski 50 cal
    For time