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

  • Power snatch Strength

    5 x 2 power snatch

    *all the sets with about 75-80% from 1rm performed every 2 minutes

  • Vauhtipunnerrus 3 x 3 Strength

    Push press 3 x 3

  • 10x3 Strict pull up Workout

    10x3 Strict Pull up.
    60 secs rest
    Weighted if possible 7/RPE

    Open gym recommendation

  • Split Jerk Double Strength

    WEIGHTLIFTING (3/3)

    Split Jerk Double. Drop and Go.

    Every 90-120sec x9
    1-3@RPE 3+
    4-6@RPE 4
    7-9@RPE 4+ to 5

    Bar from the rack or blocks. Add 2,5-5% compared to last week.

  • Clean 5x3 Strength

    25 minutes:

    Clean 5 x 3

    • these are the last sets of threes
    • same weight in all sets, heavy but no fails
    • add weight from last session

  • Conditioning Workout

    For time:

    In pairs YGIG
    -one working the other rests
    -max 10 rep sets

    150 T2B
    150 KBS 24/16kg

    TC 15min

  • Conditioning Workout

    In 10min:
    YGIG / Split anyhow

    Buy In Row 60 Cal
    50 T2B
    AMRAP KBS (32/24kg)

    Score is total reps of KBS

  • HSPU (Progression Day 8.) Workout

    Check the chart at the whiteboard for the reps!

  • Accessories Workout

    4 Rounds

    YGIG for quality

    12 Bent over row 60/40kg
    8 Nordic Hamstring Curl

  • Max effort front squat Strength

    Max effort front squat
    (5-4-3-2-1)-1-1-1
    2min rest

    Proceed by following steps:
    5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
    At this point extend your rest to 2min between sets.
    1st. 1r @ 95%
    2nd 1r @ 100%
    3rd 1r @ +100% (new pr attempt)
    Do not overestimate the weights on last set.
    Be smart! For real!