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

  • 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.

  • 5x1 chin up Strength

    Build up to a 1RM

  • EMOM 14 Workout

    Odd 6 x HSPU

    Even 12 x T2B

    You don't have to go unbroken!

  • Ring Push-Up Workout

    3 x 6

    Tempo 3s/2s/1s

  • Back Squat (Isometric) Workout

    5 x 5
    @ max 50%
    Tempo 2-4-X-1

  • EMOM 5 Workout

    Clean Pull x 3 @100% of Clean 1 RM

  • Tempo back squats Strength

    Tempo back squat

    3 - 3 - 3 - 3 - 3

    2s alas, 3s pito alhaalla, räjähtävästi ylös, 3s pito ylhäällä.

  • EMOM 8 Workout

    4-6 Kipping / Kipping Pull-Up / Butterfly

    *Key is to maintain good form through the whole 8 min!