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

  • Front Squat Strength

    Front Squat Army core lift of Squat
    Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
    Warm up with 2 sets of 10 reps of dumbbell front squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 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

  • 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

  • WOD 11/05/22 Workout

  • Main site Wednesday 211103 Workout

    For time

  • 18.11.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

  • 9.11.2021 Workout

    EILINEN tai

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

  • Weightlifting Workout

    A:
    Halted tall clean + paused split jerk 5x2+2

    B:
    Clean & jerk 3x1 @90-95%

    C:
    Clean pull 3x2 @120% of clean max

  • FUNCTIONAL 6.11.2021 Workout

    15 mins (45s. ON 15s. OFF)
    1. cal row/bike
    2. one arm devil's press (alternating)
    3. box step ups (with DB)

  • FUNCTIONAL 6.11.2021 Workout

    4 x 8 Front squat
    4 x 10 Back rack lunges

  • Shoulder Press Strength

    Overhead Press core lift
    a.k.a. Strict Press, Military Press, Shoulder Press
    Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
    Warm up with 2 sets of 10 reps of dumbbell presses
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 3 reps of 70% training max
    Set 2 is 3 reps of 80% training max
    Set 3 is max reps* of 90% 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 weight and max reps in comments