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

  • Performance Strength

    A.
    Back Squat
    *Set 1 – 5 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 3 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%
    *Set 6 – 1 rep @ 101+%
    OPTIONAL – 1 rep @ 103-105%
    Rest 2-3 minutes between sets

  • Hspu technique + Bodybuilding Workout

    Hspu technique
    .
    .
    Bodybuilding; 4-5rounds:

    3-10 hspu/ or Db seated press
    3-10 strict pull up,
    10-15 cyclist squat
    10-15 Double Kb/Db romanian deadlift

  • Conditioning Workout

    4 rounds:
    1. 30s DKB hang clean @2 x 24/16kg
    30s rest
    2. 30s Wall ball
    30s rest
    3. 30s Burpee box jump
    30s rest
    4. 30s Ergo (cal)

    3min rest between rounds.

    RPE 4-4.5

    Huom! Treenin idea on liikkua reippaalla vauhdilla ja tavoite on säilyttää sama toistomäärä, joka kierros.

  • WARM-UP Workout

    5-10min Row/Bike/Ski
    Then:
    10-8-6-4-2 KBS
    2-4-6-8-10 Wallball

    5-10 Down Dog to Cobra video and Perfect Stretch video

  • Power Snatch  Strength

    WEIGHTLIFTING

    Power Snatch 

    Every 30sec for 10min (20 reps)

    RPE 3+ to 4

    Use same loading for all lifts.

  • WARM-UP Workout

    3 rounds:
    10 Double KB Deadlift
    8 Double KBS (eye level)
    6 Double KB Front Squat
    4 Double KB Jerk
    30sec Plank Hold

    Perfect Stretch video

  • 6 rounds for time Workout

    CONDITIONING

    6 rounds for time:

    3 Hang Squat Clean @60/40kg
    6 Bar Facing Burpee

    RPE 4, very heavy breathing

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    “Reverse Baseline”
    10 Pull-Up
    20 Push-Up
    30 Sit-Up
    40 Air Squat
    500m Row

    RPE 3-5, go by feel

  • 10 rounds (total time of workout 30min) Workout

    10 rounds (total time of workout 30min)

    1min ON, 30sec OFF, work these as AMRAPS

    A) 3 Hang Squat Clean Thruster (60/40kg), 24 DU

    B) 6 C2B, 12 Push-Up, 18 Air Squat

    RPE 3

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Flow of your choice (frog/hip/ankle/thoracic…)
    2) 5-15 Windshield Vipers
    3) 10+10 Pistol Squat (weighted if needed)
    3) 8+8 Single Arm Lunge Arnold Press
    4) 3-5 False Grip Walk-Ins
    5) 10-30 Wall Facing Shoulder Taps
    6) 10 Wallball 2 for 1