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

  • Dip Progressions Workout

    Dip Progressions:
    -Bench dips (5x10)
    -Bench dips feet elevated (5x10)
    -Negative dips (5x5x5s.)
    -Negative dips (5x5x10s.)

    Set and rep schemes:
    5x10
    3x2, 5x2, 3x4
    4x4, 4x6, 5x6
    4x8, 4x10, 5x10

    5x5
    3x1, 5x1, 3x2
    4x2, 4x3, 5x3
    4x4, 4x5, 5x5

    Stick with one progression until you reach 5x10r or 5x5r set on it.
    Move to next progression and start over.

  • 2 raaka rinnalleveto + 1 raaka työntö Workout

    10min alkavalla minuutilla

    2 raaka rinnalleveto + 1 raaka työntö @70-80%

  • Negative Chin Up 5x3 Strength

    5x3 Negative chin up ( Add weight if needed, each rep should be 10 sec)

    Scale as needed, no weight or into a band

  • 10 min E2MOM: 10 x back squat Strength

    10 minutes every other minute:

    Increase weight from 15th of April

  • Dip 3x8 Strength

    15 minutes:

    • Dip (ring or bar, use extra weight if needed) 3x8 (no fails)

  • Hang clean Strength

    5x3 Hang clean
    75%

  • Press Complex Workout

    Build up to a heavy set in 20 min
    3 Shoulder presses
    2 Push presses
    1 Push Jerk

  • Valakyykky 3,3,3,3 Strength

    Valakyykky 3,3,3,3

    nousevilla painoilla, tauot 2 min.

  • Push Jerk Strength

    4 - 4 - 4 - 4

  • Front Squat Strength

    Built up
    10 reps 65%
    7 reps 70%
    5 reps 75%
    4 x 3 reps
    up to 80% of 1 Rm

    Goal & Intensity
    -Build lower-body strength and front squat capacity.
    -Develop upper-body pressing strength with ring dips.
    -Increasing load with decreasing reps.
    -The final sets should feel heavy but controlled.
    Front squat: RPE 8.
    Ring dips: RPE 6–7.

    Coach’s Tip
    Keep your elbows high and core tight in the squat.
    Control the bottom position in the ring dips.