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

  • Push Jerk Workout

    3 x 6-8
    @ final weight of previous

  • Back squat / Pull Strength 3. Workout

    Isometric

    A1.Back squat 4,4,3,3
    Tempo 2-4-X-1

    Rest 1.30min

    A2.Pull up 4,4,3,3
    Tempo 1-1-X-3

    Rest 1.30min

  • Core Strength Test Workout

    Complete the following sequence with proper posture at all time:

    Start
    Hold Plank position for 60 seconds, then

    1min 15 seconds
    Lift Left arm and Right leg off floor and hold for 15 seconds, then

    1 min 30 seconds
    Lift Right arm & Left leg off floor and hold 15 seconds, then

    2 mins
    Return to normal plank position and hold for 30 seconds, then

    2 mins 15 seconds
    Oblique plank hold onto Right Side and hold for 15 seconds, then

    2 mins 30 seconds
    Oblique plank hold onto Left Side and hold for 15 seconds, then

    Over 2 mins 30 seconds
    Return to plank position and hold until failure.

    *Proper posture means that the body is straight – if the bum drops or any part of the body other than the forearms, side of the feet or toes are touching the floor, the test has finished. Your score is the time on the clock.

  • Front squat 6x3 @80% Strength

    patesreeniä jaloille

  • Heavy single snatch balance Strength

    Heavy single snatch balance

  • Pull-Up Workout

    3 - 3 - 3 - 3

    Technical max every set (1 rep reserve every set)

  • Pull-Up (Progression Day 7.) Workout

    Check the chart at the whiteboard for the reps!

  • 10 min Amrap Workout

    9 Hand release push-up
    9 Pull-ups
    19 Air squats
    19 Ab matt sit ups

  • Push-ups and single leg deadlifts Workout

    4 rounds, tempo 3101

    Do more reps or use more weight than last week

  • EMOM10: 5x Power Clean & Push Jerk Workout

    The aim is to do every set unbroken (UB) AND keep the hook grip through the sets! Do NOT let the hook grip go in the over head- position! This is a mix of technique training and metcon; focus on efficiency in the movement.
    Beginners: use 60-70% of 1RM power clean & jerk
    Intermediate/advanced: 50-60% of 1RM power clean & jerk