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

  • RX Chin ups Strength

    RX
    A) Build to daily technical heavy 1RM weighted chin up (1-2RIR)
    in 10 minutes

    B) 3 x 1 @80% of H1
    Every 2 min

  • Squat clean Strength

    EMOM x12

    6x2 squat clean
    6x1 squat clean

    • 2s stop knee level

  • Push Press Strength

    Push Press, work up to heavy 1RM
    +
    1xMax Reps @80% of 1RM

  • front-squat 6rm Strength

    Etukyykyn 6rm maksimi

  • Strength 04-01-2019 Strength

    Shoulder Press (Strict Press) 1RM. Rest 2:00
    - build to a 1-Rep max over the course of 6-7 sets.
    - Option: 5 x 5, adding light weight per set. Rest 2:00

  • 16 min alkavalla min Workout

    16min alkavalla minuutilla

    1. 4-10 käsilläseisontapunnerrus
    2. pyörä
    3. 6-8 askellus boksille 2 kpn kanssa
    4. pyörä

  • Weighted Chin Up Strength

    Strenght
    Weighted Chin Ups 2+2+ (2-5 reps) @40,50,60% of 1rm.
    rest 2-3 min bwn sets
    Last block on "result area" will be marked 2 reps also, but try to go for more reps!

  • 7x2 Clean & Jerks Strength

    7x
    Go every 75sec – 2 Drop and Go Clean & Jerk@80%++

  • Strength Workout

    3 sets alternating;
    A. 7-9 heel elevated front squats
    Rest 15-30 seconds
    B. 20-24 back step lunges
    Then rest as needed

    The goal is go heavier than two weeks ago. If not take it by feel and the goal is 8RPE

  • Frontsquat 5 x 5 Strength

    With quality and excellent ROM.