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

  • Snatch Workout

    Build up to a heavy set of 3 reps in 20 min

  • For time Workout

    150 weighted step-ups (15/20 kg)
    - everyones box at 20"

  • Press: Age of Split Jerk Strength

    Behind the neck split jerk

    7 x every 3 min

    3 reps

    Goal & Intensity:
    -Light technique work to prep for upcoming Bear complex and bar control in the back rack.
    -Execution: Perform 3 reps of behind the neck split jerk every 3 minutes for 7 rounds.
    -Progress: Keep the weight light and focus on control and smooth bar return to back rack. Can built up.
    -Tip: Distribute weight evenly in your feet and stay tight through the core.
    RPE: 5–6

  • Back Squat Strength

    • Back Squat 5 x 10

    Rest 2 minutes between sets

    Try to do all 5 sets with the same weight

  • Skill Training Workout

    Practice Double Unders for 10min.

  • 30 min row Workout

    For 30 minutes:
    * row as many meters as possible

  • Sidecore Workout

    2rds

    30+30s sideplank hold
    5+5 knee touches kyynärnojassa

  • Nouseva, mutta laskeva takakyykky Strength

    Back squat

    1 - 2 - 3 - 4 - 5

    80 - 75 - 70 - 60 - 50 % BS maksimista. Lepää 1-2 min.

  • 3 on 2 off Workout

    3 on 2 off;
    A.
    30/20 cal row
    15 t2b
    Max wall balls

    B. 30 box jump overs
    100 DU’s
    Max KBS 24/16kg

    6 intervals (30 minutes)

  • Back Squat Strength

    3-3-3-3-3
    1 rep reserve every set