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

  • Bench Press 1 rep max Strength

    5-3-3-1-1
    Work to find your heaviest single

  • Clean & Jerk Strength

    5 sets of
    3 Touch and Go Clean & Jerk, work up to heavy sets

  • 090525 Perjantai B Strength

    Front squat
    4-4-4+ @75% of 1RM

  • EMOM 16 Workout

    EMOM 16
    1) 12-16 steps of Double DB/KB Overhead Walking Lunges
    2) 10-18 Toes-to-bar
    3) Max reps Double Unders
    4) Rest

  • Shoulder Press 4x6 Strength

    Shoulder Press 4x6 @70%+

  • EMOM 16 Workout

    EMOM 16 (40sec ON/20sec OFF)
    A) Max reps Wall Walks or Handstand Walk for distance
    B) Max reps Toes-to-bar
    C) Max reps Double KB/DB Squat Cleans 2x20-25/12-16kg
    D) Rest

  • Gymnastic conditioning Workout

    EMOM16
    1. max reps of t2b
    2. max reps of hspu
    3. max cal row
    4. rest

    Rpe 3-3.5

    Skaalaukset: t2b - t2r - leg/knee raises hspu - 1 x abmat - ddb push press Treenin idea on kehittää voimistelukapasiteettia. Valitse voimisteluliikkeiden skaalaukset niin, että pystyt liikkumaan koko treenin ajan hyvällä tekniikalla. Riko sarjat riittävän lyhyisiin osiin heti alusta asti.

  • Booty building and HSPU vol 6 Strength

    1A) Back squat 5x6x75%
    1B) Strict HSPU 5x6

  • 12min amrap: hspu / AbMat-istumaannousu / DU Workout

    12min amrap:

    • 5 käsilläseisontapunnerrus
    • 10 AbMat-istumaannousu
    • 20 tuplanaruhyppy

  • W: Power clean 5R, 3R or 1R Strength

    Power Clean 5R, 3R or 1R
    As heavy as form allows.

    Barbell starts from the ground and catch in a small squat. Extend all the way up to finish the movement.

    If done as a Wendler strength piece...
    Post as 3 x 5, 3 x 3 or 3 x 1, based on what week you are doing. Max reps into comments.

    Weights are calculated from 90% of your 1 RM.
    Example: 1 RM = 120 kg -> 90 % is 108 kg.
    Calculate percentages from 108 kg.

    Week 1   3 x 5
    Week 2   3 x 3
    Week 3   3 x 5, 3, 1
    Week 4   Deload

    ---------Week 1------Week 2 ------ Week 3 ------Week 4
    Set 1 - 65% x 5 --- 70% x 3 ----- 75% x 5 ---- 40% x 5
    Set 2 - 75% x 5 --- 80% x 3 ----- 85% x 3 ---- 50% x 5
    Set 3 - 85% x 5+ --90% x 3+ --- 95% x 1+ -- 60% x 5