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

  • 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

  • Conditioning Workout

    5 rounds for time:
    7 hang power clean
    7 stoh

    7 bar over burpee @60/40kg

    Rpe 4-4.5

    Tc 9min

    Treenin idea on olla kova. Koita löytää sellainen vauhti mitä pystyt ylläpitämään. Paino on "keski-raskas" , mutta pystyt tehdä liikkeet lähtökohtaisesti ub.

  • 090425 Keskiviikko B Workout

    Partner "Helen" with rowing
    3 rounds for time
    1. 450/400m row
    2. 21 KB swing 24/16 + 12 pull-up

    Alternate parts when both are ready

  • Back Squat 3RM —> 20RM progressio Strength

    Vähennä 3RM maksimin kilomäärästä -50kg ja aloita progressio tekemällä 2-3 harjoitusta viikottain. Yksi 20 toiston sarja/kerta riittää.

    Lisää joka harjoituskerralla +2,5kg aiempaan, kunnes saavutat vanhan 3RM tuloksen. Ainoastaan yksi sarja/krt riittää.

    Lämmittelysarjat urheilija kohtaisesti/tuntemusten mukaan, mutta maltillisesti.
    Jos et pysty saamaan 20 toistoa halutulla kilomäärällä niin et voi lisätä painoja ennen kuin toistomäärät saavutettu.

  • Barbell Complex Strength

    Build to a Heavy Complex:
    2 Power Cleans
    2 Front Squats
    2 Push Jerks

  • "21 Savage" Workout

    For Time:
    90/60 Calorie Row / 75/50 Calorie Assault Bike
    21 Double Dumbbell Front Squats
    21 Double Dumbbell Push Presses
    21 Double Dumbbell Hang Clusters

    Dumbbell 22,5/15kg

  • "Pirate's Booty" Workout

    For Time:
    300/200 Meter Row
    50 Russian Kettlebell Swings (24/16)
    300/200 Meter Row
    50 Russian Kettlebell Swings (24/16)
    300/200 Meter Row

    Timecap: 12min

  • Part 2. "Power Hour" Workout

    [Rest 10:00-13:00]

    @ 13:00
    For Time:
    50 Clean and Jerks 60/40kg

    [Every minute, starting at 0:00 perform: 20 Double-Unders]

    Score = Total time to complete all 50 Clean and Jerks

    10min TC

  • "TEARDROP" Workout

    AMRAP 15:
    100 Double Unders
    75 Air Squats
    500/450 Meter Row / 400m Run

    Mod.
    AMRAP 15:
    150 Single Unders
    50 Air Squats
    450/350 Meter Row

    • Score = Rounds and Reps
    • 1 Meter = 1 Rep

  • “Basic” vol. 235 Workout

    Barbell Emom 36min (Light BB)

    1. 8-12 Romanian Deadlift
    2. 8-12 Front Squat
    3. 5-10 Power Snatch
    4. 5-10 Thruster
    5. 5-10 Push Jerk
    6. Easy Ergo / Rest