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

  • Wendler Back Squat Strength

    Post as 3-5reps x 2 sets, + max rep, based on what week you are doing.

    Weights are calculated from 90% of your 1 RM (1TM)
    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

  • Omatoimi ekstra Workout

    Mobility work
    1:30 lat smash with roller (Right/Left)
    1:00 tricep smash
    2:00 lat strech with band
    1:30 banded triceps strech
    1:00 self hug strech
    2:00 wall pec strech

  • EMOM 10 min Strength

    5 Hang Power Snatches

  • 09042014/3 Workout

    10 min Emom

    15 Kbs 32/24kg
    10 Burbee

  • Max time chin over bar hold Workout

    Max time chin over bar hold.

  • Karen with penalty Workout

    150 Wallballs
    For time
    5 burpee penalty for each stop/drop.
    7min time gap.

  • Max time top of the ring dip hold Workout

    Max time top of the ring dip hold.

  • Friday Intervals Workout

    4 Rounds, each for time
    New every 5th minute

    20/15 Cal.
    15 Thrusters 50/35kg
    10 Bar Facing Burpees

  • Endurance Class Workout

    For time

    200 m run
    25 HS shoulder taps
    50 slam ball
    75 Box jump overs 24/20
    100/80 calories on rower
    150 DU (300 singles)
    200 Air squats

    *for the HS taps, perform belly to wall handstand, alternating one hand to tap the opposite shoulder, then switch. Scale this with plank shoulder taps
    *start with any movement, you do not have to complete all reps of one before moving to another...basically just get all of the work done...for time! 🤗
    Happy Spring! 🌈☀️

  • Back Squat Strength

    Back Squat 1RM