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

  • "Solid Core" Progression 5. Workout

    EMOM 8

    5 Strict T2B + 5 T2B

  • OHS Complex Workout

    Paused Back Rack Push Jerk + Overhead squat

    4 x 5

    @40/30kg
    (light weights)

  • EMOM 12 Workout

    20 DU + 1 Snatch

    @75% of 1RM Snatch

  • Ring dip Workout

    2x quality set, eli älä tee settejä ihan loppuun asti vaan jätä varoja 2-3 toistoja

  • Pull Up Strength Workout

    • Ground Row (5x10r)
    • Elevated Row (5x10r)
    • Bulgarian Row (5x5r)
    • Bent Arm Chin Hang (5x60s.)

    Perform with coupled mobility exercise. Focus on proper technique and range of motion.

  • Front Squat 2x6 Strength

    STRENGTH (2/3)

    Front Squat 2x6 @RPE 4 to 4+

    Add 2,5-5% compared to last week

  • POST WORKOUT Basic Conditioning Workout

    20min of low intensity work:

    EMOM20:
    1. Ergo easy pace
    2. Plate hug squats
    3. Plate GTOH
    4. Burpee to plate
    5. Plate lunges (with rotation)

    HR around 60-70%

  • Pause Back Squat Strength

    Find your 6TM in 20min!
    5s pause

  • EMOM 12 Workout

    1) 5 Power Snatch @ 40% (TNG)
    2) 6 Strict Pull-up
    3) 10 Push Up

  • Heavy day Strength

    In 20 min find your
    3 RM for deadlift
    Score is top 3 successful lifts

    Goal & Intensity
    -Keep your head cold and legs strong.
    -Make sure that this session is not feeling in the lower back afterwards, by making smart increases between the work sets.
    -Have a plan.
    -Less there is time on the clock, smaller weight increases should be done.
    -Build strong, repeatable pulling strength and find a solid 3-rep max in the deadlift.
    -Heavy but controlled lifts—your last successful set should feel challenging, not sloppy.
    -Short work intervals to activate your core and posterior chain without fatiguing you.
    - Increase the load gradually and save your heaviest attempts for the final minutes.
    -Brace your midline, push the floor away, and keep the bar close.

    RPE: 8.5–9.