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

  • CGBP @ 2010; 3 x 6-8 reps; rest 80-90'' Strength

    CGBP = Close Grip Bench Press (same grip as in a Shoulder Press or Push Press)

    2 = 2 sec down
    0 sec paus at bottom
    1 sec up
    0 sec pause at top

    If you manage to make 8 repetitions: add weight to the next round.

    Do 1-2 Warmup rounds, then 3 Work Sets.

  • 27.12.2023 Push Press Strength

    Push Press

    4-4-4-3-3-2-2

    Go every 2:30

  • 281223 Torstai Workout

    2 rounds

    3min AMRAP
    8 front squat 42,5/30
    6 bar over burpee

    Rest 2min

    3min AMRAP
    6 toes to bar
    8 box jump 60/50

    Rest 2min

  • Partner metcon Workout

    AMRAP 30 (YGIG):

    60cal row
    50 burpee over rower
    40 c2b
    300 DU/500 SU

    • Split reps anyhow you like

  • WOD Workout

    RX
    5 ROUNDS FOR TIME
    10 Overhead Squats @50/35kg
    20/15 Cal Row/Bike/Ski

    SCALED
    5 ROUNDS FOR TIME
    10 Front Squats @ moderate
    15/12 Cal Row/Bike/Ski
    RPE 9,
    Timecap: 12:00

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Calf Smash on Barbell
    :30 Prayer Stretch on Barbell/Foam Roller/Floor*
    5/5 Groiner w/Thoracic Rotation**
    -Rest as Needed b/t Sets-
    *Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
    **Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

  • The Cali Bear Workout

    "The Cali Bear"

    EVERY :30 FOR 20 MINUTES
    1 Power Clean & Jerk @ 100/70kg
    Scale weight to a moderate load to ensure proper mechanics.

  • Strength Strength

    Build to a 1RM Back Squat
    RPE 10
    Option practice with moderate loads for 3 reps

  • 23.12.2023 Pump It Workout

    25 Minutes For Max Load :

    Tempo HR Push-Ups 5 Sec Down, Normal Up 6 - 10 Reps
    Banded Ab Crunch 30-40 Reps
    Bicep Curls, back on wall 10-15 Reps
    Romanian Deadlift DB´S 10-15 Reps

  • Snatch Complex Strength

    Snatch complex: (15-20min)
    1 Snatch pull + 2 High hang squat snatch

    Huom! Nousu 70-75% asti ja sillä 3-4 työsarjaa. Maltillinen nousu pienin korotuksin.

  • Double AMRAP 6 Workout

    AMRAP 6
    2 Wall Walks
    6 Pistols
    24 Double Unders

    Rest 3min

    AMRAP 6
    6 Double DB/KB Snatches
    9 Toes-to-bar
    12/9 Cal