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 Strength

    Shoulder press
    1 x 5 @65% of 90% 1RM
    1 x 5 @75% of 90% 1RM
    1 x 5+ @85% of 90% 1RM

    *If you did these last month - You can add 2.5 kilos to your 1rm and count from that. If you didn’t and you don’t know your 1rm try to guess it with your coach. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

  • Back Squat (Isometric) Workout

    5 x 5

    @ ~ 50%

    Tempo 2-4-X-1

  • Quads Workout

    3-4 Rounds for quality
    10 hack squats 50/35kg ( heels elevated and controlled reps)
    10/10 high box single leg squat (no touch floor if possible) use extra weight KB if needed! This will be challenging for most of you.

  • Clean pulls Workout

    3 clean pulls below the knee x 5. Use 80-100% of 1RM clean.

  • Metcon Workout

    For time:
    12 Burpee box jump (70/60cm)
    30 Wall ball
    16 Alt OH step back lunge fat bar (2x25/15kg)

    TC 4min

  • Snatch Workout

    Snatch + Hang Snatch

    Build up to TM in 20min

  • Accessory Workout

    3 Rounds for quality:
    YGIG

    A1. 20 Barbell hip thrust @20/15kg
    A2. 20 Russian twist with plate @15/10kg

  • Snatch Workout

    % of TM

    3 @ 60%
    2 @ 70%
    2 @ 75%
    3 x 1 @ 80%

  • Snatch Deadlift 5-5-5-5 Strength

    Approximately 110% of 1RM snatch. Setup and execution should look EXACTLY like the snatch - only slower. Keep that chest high and core tight!

  • treshold metcon Workout

    for time: (treshold)
    45 thrusters 42,5/30
    30 pull ups