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

  • Maastaveto 1,1,1,1 Strength

    Maastaveto 1,1,1,1

    2 min tauot, nousevat painot

  • Day 05.1 Strength

    Build up to heavy 3 rep Back Squat

    • No maxes!
    • Rest as needed

  • Hip Thrust 3x6 Strength

    three sets of six reps

  • Front squat 5x8 Strength

    5 kertaa front squat, 50-60% FS maks.

    8 - 8 - 8 - 8 - 8

  • Open 12.3 Workout

    MEN - includes Masters Men up to 54 years old

    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 24" box
    115 pound Push press, 12 reps
    9 Toes-to-bar

    WOMEN - includes Masters Women up to 54 years old

    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 20" box
    75 pound Push press, 12 reps
    9 Toes-to-bar

    MASTERS MEN - includes Masters Men 55+

    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps or step-ups, 20" box
    95 pound Push press, 12 reps
    9 Toes-to-bar

    MASTERS WOMEN - includes Masters Women 55+

    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps or step-ups, 20" box
    55 pound Push press, 12 reps
    9 Toes-to-bar

  • Weighted Chin-up Strength

    4 x 5
    Set every 3 min
    3 rep reserve

  • Pause front squat Strength

    Pause front squat:

    • find 1RM using the following rep scheme and adding weight in every set warm up + 3-3-2-2-1-1(this should be your max lift)-1....

  • Day 01.1 Strength

    8x High Hang Snatch + Hang Snatch

    • Work around 70-85% of max Snatch

  • Snatch Strength

    1RM must be squat snatch otherwise it doesn’t count.
    Warm-up
    5x2 high hang light (empty bar)
    3x3 snatch with a pause in the catch
    Build gradually up in singles. Focus on perfect reps with full extension and strong catch positions.

    Let's have some fun and ring that 🔔

  • ”Long steady and sweaty” Workout

    Warm-up& mobility together, then set-ups & mini round.

    Working for 40 mins 40secs on: 20 off
    Ergo
    Burpees
    Step ups to box (upscale with 2xdb/kb)
    abmat situps
    10 Air squats + 10 push ups

    Do 8 rounds on each station and then move onto the next. So erg x 8 rounds, burpees x 8 etc… ( the order may vary)

    Steady conditioning, comfortable pace!