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

  • EMOM x 32-40 Workout

    EMOM x32- 40

    1) bike
    2) 1-3 rope climb / scale up legless
    3) echo / or run
    4) 2-4 wall walk

    Target PK2- easy VK / lähde hallitusti liikkeelle. Määrittele koneilla intensiteetti riittävän kevyeksi. Työaika koneilla ~50s.

  • 10min EMOM Workout

    10min EMOM: 1 Power Snatch (75-85%) + 2 MU + 3 Toes through Rings

    These are on the same minute. Scale if needed.

    RPE 3

    For scaling: MU→ Bar MU→MU Transition→ C2B

  • Optional accessory Workout

    Optional Accessory:

    4 rounds, rest as needed between. Use 2 Kettlebells.

    10 KB Front Squat
    10m Front Rack Walking Lunges
    10 KB C&J (hang, not ground)
    10m Front Rack Walking Lunges

    RPE 4, or go by feel (deload week)

    Hit all reps unbroken. If you have to put the KB´s to the ground, penalty is 15 burpees and then continue.

  • 10min EMOM Workout

    CONDITIONING

    10min EMOM:

    6 Medball Clean + 6 TTB

    RPE 3

    These are on the same minute.

  • Optional accessory Workout

    Optional Accessory:

    STRENGTH
    3-5 rounds, rest as needed

    1) 2-5 Arch to L-Sit (and hold)
    2) 5+5 Standing Bottom Up KB Press
    3) 10-15 GHD Hip Extension (load with an empty barbell)

    RPE 3-4

  • Optional accessory Strength

    Optional Accessory
    WEIGHTLIFTING

    Hang Squat Snatch Double (above/below the knee)

    Every 90-120sec x12

    1-3 rounds RPE 3
    4-6 rounds RPE 3+
    7-9 rounds RPE 4
    10-12 rounds RPE 4+

  • Press 1RM Strength

    STRENGTH

    Press 1RM

    RPE 5 (maximum effort)

  • Accessory work Workout

    3-4 rounds, rest as needed. Use AHAFA loading.

    1) 5+5 Lunge Press
    2) 3-5 Strict TTB
    3) 10 Double KB Row
    4) 15-25 GHD Sit-Up

  • Power Snatch + Hang Squat Snatch + OHS Strength

    WEIGHTLIFTING

    (preparation for snatch 1rm)
    EMOM x9

    Power Snatch + Hang Squat Snatch + OHS

    1-3 RPE 3
    4-6 RPE 3+
    7-9 RPE 4 (2-4 reps in the tank)

  • Power Clean Double Strength

    Power Clean Double. Drop and Go.

    EMOM x9

    Start with a moderate weight and find heavy of the day (RPE 4-5)