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

  • Deadlift Strength

    Deadlift
    70% of 90% 1RM x 3 reps
    80% of 90% 1RM x 3 reps
    90% of 90% 1RM x 3+ reps

    *Percentages counted from 1RM are
    63%
    72%
    81%

    *Add 5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

  • "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.

  • Bench press 3x12 Strength

    Bench press

    12 - 12 - 12

    Keskiraskas paino, tankissa vielä 3 toistoa. Lepää 2 min.

  • High Intensity Conditioning Workout

    "Six"

    EMOM 36
    6 Strict HSPU
    6 Power Cleans 70/50 kg
    6 Burpees
    6 STOH 70/50 kg
    6 Strict C2B
    6 Front Squats 70/50 kg

  • Filthy Fifty Workout

    BENCHMARK
    For time
    50 box jumps (51/61 cm)
    50 jumping pull-ups
    50 KB swings (12/16 kg)
    50 walking-lunge steps
    50 knees-to-elbows
    50 push presses (15/20 kg)
    50 back extensions
    50 wall-ball shots (6/9 kg) (2.7/3 m)
    50 burpees
    50 double-unders

    Scaled WOD
    For time:
    30 box step-ups
    30 ring rows
    30 KB swings
    30 walking-lunge steps
    30 hanging knee raises/sit ups
    30 push presses
    30 good mornings
    30 wall-ball shots
    30 Up downs
    30 single-unders

  • Back Squat Strength

    5 - 5 - 5 - 5 - 5

    3 rep reserve every set