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

  • Pause Back Squat Strength

    Find your 3RM TM in 20min!
    5s pause

  • Raaka työntö 1,1,1,1 Strength

    Raaka työntö 1,1,1,1

    Alkavalla 2 min, nousevat painot

  • Heavy Day Strength

    For load
    Overhead Squat
    5-5-5-5-5

    • lift every 4min

  • Baby Got Back (Squat) Strength

    In 30 min

    Find your 3 rep max

    Back squat

    score is 3 heaviest successful lifts

    Goal & Intensity:

    • Find today’s heaviest three-rep back squat.
    • Range of motion is more important than the weight. We want to see deep squats below parallel.
    • This is the first heavy test, so keep an open mind and remember that this marks the start of a new strength cycle.
    • Execution: Gradually increase the weight and aim to find your three-rep max within 30 minutes.
    • Progress: Add weight in a controlled manner and take enough rest between sets. Calculate about 6-8 attempts/sets.
    • Tip: Focus on good technique – strong core engagement and balanced movement from start to finish.

    RPE: 8-9/10

  • Heavy Day Strength

    For Load:
    1 - 1 - 1 - 1 - 1 - 1 - 1
    Back Squat
    - Lift every 3:00

  • Hi-hang power clean triples Strength

    For 15 minutes

  • 4x6 Back Squat Strength

    STRENGTH

    Back Squat

    4x6 @ 86-89% of 3RM or RPE to 4+

    Target: add loading compared to last week.

  • Back squats Strength

    Back Squat

    75% of 90% 1RM x 5 reps
    85% of 90% 1RM x 3 reps
    95% of 90% 1RM x 1+ reps

    *Percentages counted from 1RM are
    67,5%
    76,5%
    85,5%

    *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.

  • Back squat 10-8-8-12-12 Strength

    Back squat 10-8-8-12-12

    Rest 3min between sets

  • Barbell Cycling 2 (1.) Workout

    Every 3min x 4

    5 TNG Power Clean
    5 Hang Squat Clean
    10 Thruster

    RX 60/40kg