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

  • Back squat 6x4 Strength

    Back squat 6x4 @ 80%

  • Overhead squat 6x2 Strength

    6 kertaa Overhead squat, 80% OHS max:

    2 - 2 - 2 - 2 - 2 - 2

    Lepää 1-2 min.

  • 20min, joka toisella alkavalla minuutilla 5 x maastaveto Strength

    20min, joka toisella alkavalla minuutilla 5 x maastaveto

  • 5RM deadlift Strength

    In 25min:

    5RM deadlift

  • Front Squat 2x6 Strength

    STRENGTH (2/3)

    Front Squat 2x6 @RPE 4 to 4+

    Add 2,5-5% compared to last week

  • 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!