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

  • 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)

  • Optional accessory Workout

    CONDITIONING

    EMOM x6

    Row 10/7cal + 4 Burpee box Over

    These are on the same minute. 15sec rest on each minute, if not tailor the rep scheme.

    RPE 4, very heavy breathing.

  • 40min EMOM Workout

    CONDITIONING

    40min EMOM:
    1) 5 Thruster (60/40kg)
    2) Round of C2B Cindy
    3) 15/10cal Airbike
    4) rest

    Overall RPE 3 to 4, this is not all out!

    Round of C2B Cindy is:
    5 C2B
    10 Push-Up
    15 Air Squat

    Tailoring Options:
    Decrease loadings and rep scheme.
    C2B→ Pull-Up
    Airbike→ Row/Bike/Ski

  • SATURDAY SMASH!! Workout

    SATURDAY SMASH

    In teams of three

    2rounds:

    6min ON/1min Off
    1) bike
    2) row
    3) ski
    4) echo
    5) up & down

  • 28.10.2024 Active Recovery Workout

    50 Minutes Of :

    40/32 Cal Bike Erg
    2 rounds :
    10m HS Walk / 3 Wall Walks
    30 Double Unders / 20 CrossOvers
    40/32 Cal Row
    2 rounds :
    2 Rope Climb
    40m Farmers Carry
    100 Jumping Jacks
    2 rounds :
    6-12 Toes To Bar
    10 Wallball

  • 6 min töitä ja 3 min lepo Workout

    6 min
    30 tupla tai 50 yksittäistä naruhyppy
    15 Kahvakuula heilautus
    10 Istumaannousu

    Lepo 3 min

    6 min
    Laite

    Lepo 3 min

    6 min
    30 askelkyykky
    15 kahvakuula heilautus silmien tasolle
    10 Linkkuveitsi

    Lepo 3 min

    6 min
    Laite

    Lepo 3 min

  • Conditioning for quality: Workout

    EMOM12
    1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU
    3. 1 set of hs walk/wall facing shoulder taps
    4. rest

    Huom! Semi helpot ja tekniset setit.