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

  • Push Jerk / Or Split Jerk Strength

    Jerk

    E90s
    3-3-3
    2-2-2
    1-1-1

  • 4x8 Barbell Bent over Row Strength

    4x8 Barbell Bent over Row

  • 20 Min to find 2rm Clean & Jerk Max Strength

    20 Mins to find C&J

    Dropping is allowed between reps but re grip and lift the next one straight after.

  • Strength maintenance session Strength

    Back Squat

    7 every 3 min
    10 reps
    7 reps
    5 reps
    4x3 reps

    Set of 10 should be around 60-70% of todays max weight
    Set of 7 should be around 70-75% of todays max weight
    Set of 5 should be around 80% of todays max weight
    First set of 3 should be around 80% of your 3RM
    Stay below 90% of your 3 RM for the last set of 3.

    Goal & Intensity
    -Maintain lifting mechanics and base strength without maximal loading.
    -Improve bar speed in the power clean and build controlled squat volume.
    -Power cleans should feel sharp and explosive, not heavy grinders.
    -Back squat volume decreases gradually while maintaining steady effort.
    -RPE 7, challenging but you should have 2–3 reps in reserve.
    -Technique must stay consistent throughout.
    Coach’s Tip:
    Keep every power clean fast and identical.
    Control the descent in squats and drive up with intent.

  • Power Snatch 1rm Strength

    1 RM power snatch

  • Deload Takomotor Partner wod Workout

    -deload viikko eli tahti 70-80% effort koko treenin läpi
    -parin kanssa vaihdellen

    Buy in: 1800/ 1600m row
    -vaihtele 300/200m välein

    then 10 rds (5 each)
    10 Burpee BJ overs (5 each)
    20 KB snatches (10 each)
    40 Airsquats

    Buy out: 1800/ 1600m row
    -vaihtele 300/200m välein

    -TC 40 min

  • Weighted C2B Workout

    5 x 5
    AHAP!

  • EMOM 12 Workout

    3 x Skin The Cat

  • G-Skills Workout

    Progressions:

    -Headstand
    -Handstand
    -Kipping: Pull-Up, T2B

  • EMOM 8 Workout

    6 WB (unbroken) - 4 Burpee over WB

    In pairs YGIG, both go during one minute!