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

  • Muscle & Power, AV1 Strength

    Back squat 12-10-8-6 reps, then max reps @ 95%

  • Kati Strength

    Mave
    80 kg

    Penkki
    40 kg

  • Muscle & Power, AV1 Strength

    Thruster 5 RM (first lift from ground)

  • 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
    3 working sets
    Front Squat
    Warm up/ build up sets as needed
    3 repetitions at 70% of Weight*
    3 repetitions at 80% of Weight*
    Max repetitions at 90% of Weight*
    *Weight based on Coach/Cadre recommendation

    **training max is 90% of your 1RM one rep max

  • 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
    3 working sets
    Deadlift
    Warm up/ build up sets as needed
    3 repetitions at 70% of Weight*
    3 repetitions at 80% of Weight*
    Max repetitions at 90% of Weight*
    *Weight based on Coach/Cadre recommendation

  • 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
    Shoulder Press
    Warm up/ build up sets as needed
    3 repetitions at 70% of Weight*
    3 repetitions at 80% of Weight*
    Max repetitions at 90% of Weight*
    *Weight based on Coach/Cadre recommendation

    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • 8.10.2021 PK ( Wod ) Workout

    15 minutes Handstand Walk Practice
    How did it go?

  • Tuesday Cool down Workout

    2-3 min light cardio
    1-2 min cobra to downdog pose
    1-2 min russian baby maker strech
    1+1 min tricep strech

  • 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

  • EMOM 8 min Workout

    EMOM 8 min

    HS practice (wall, box or freestanding)
    4-10 Ring dips (strict or kipping)