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

  • Shoulder Press 4-4-4-4 Strength

    AHAP, but set weights as close to each other as possible. Do NOT "build up" to a 4RM/last set!

  • Rowing, push jerks and box jumps Workout

    3 rounds for time

  • back squat 3x3 Strength

    3 kertaa Back squat 90-95% BS max:

    3 - 3 - 3

    Lepää 3-4 min.

  • TNG olympic lifting Workout

    16 minuuttia joka 2 mimuutti, vaihtele 1 ja 2 välillä:

    1. 5 tng clean & jerks
    2. 5 tng power snatches

    Rx: 60/40

  • 24 min EMOM Workout

    1. Row
    2. 10 Db Snatch
    3. 12 OHS
    4. Rest

    Keep HR Low

  • Snatch complex Workout

    1 Power
    1 snatch
    1 OHS

    Build up to a quality single. Reset possible after the power snatch.

  • Running intervals Workout

    Running intervals

    4 x Every 6 min
    800 m / 600 m

    *you should get more than a minute rest. But the faster you run - the more you can rest. ;)

  • Push Press 1RM Strength

    Find your 1 rep max for Push press in 20min

  • Bear Complex - initial test Workout

    Bear complex
    5 Rounds For Load
    Complete 7 Unbroken Sets of this Barbell complex:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press

    Goal & Intensity:
    - Today we’re testing your max weight in the Bear Complex. This will be your summer starting point – unbroken sets with good mechanics.
    - One round = 7 unbroken sets of the following barbell complex:
    1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (from behind the neck).
    - Complete 5 unbroken rounds. Increase the load between rounds (not mid-round).
    - Rest as needed between rounds, but perform a set every 4 min to be able to complete with in the time cap 20 min.
    - Be conservative with weight increases – better to finish all rounds than fail early. The first 1–2 rounds should feel manageable – don’t burn out too soon.
    - In order to get the endurance benefits from this workout, you need to complete unbroken sets; so pick a load that allows you to achieve that goal.
    - Movement Standard:
    Perform each movement clearly, we perform front squat and push press, no thrusters today. All squats must go below parallel, and presses must end with arms locked out overhead.
    - RPE: 8–9/10. Aim for a heavy but technically clean final round.

    Beginner: Men 35 kg / Women 25 kg
    Intermediate: Men 52.5 kg / Women 40 kg
    Advanced: Men 70 kg / Women 47.5 kg
    Experienced: Men 100+ kg / Women 70+ kg

  • Press: Age of Split Jerk 2 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, slightly heavier than last time and focus on control and smooth bar return to back rack. Can built up, but only if you feel ok to bring the bar on your back..
    -Tip: Distribute weight evenly in your feet and stay tight through the core.
    RPE: 6-7