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

  • 22.3.2023 Incline Bench Press Strength

    Incline Bench Press

    4 x 10, Max Weight

    Rest 2:00

  • Snatch balance + ohs (1+1) Strength

    Find heaviest set in 15 min:

    Snatch balance + OHS (1+1)

  • 30 min EMOM Workout

    30 min EMOM

    1. 2-4 TGU
    2. 6-10 box jump
    3. 20 kb swing 32/24 kg
    4. 12/10 cal row
    5. rest

  • Bench press Strength

    Week 2 - 3 x every 4 min
    Set 1 70% x 3
    Set 2 80% x 3
    Set 3 90% x 3+

    Goal & Intensity
    -Build maximal pressing strength through progressive loading (70–90%).
    -Improve bar speed and nervous system efficiency.
    -Heavy triples with increasing intensity.
    -The final set should an AMRAP and challenge you without technical breakdown.
    RPE 8–9, leaving about one rep in reserve.
    -Earlier sets should feel controlled and strong.
    Coach’s Tip:
    Stay tight through your upper back and drive your feet into the floor.
    Stop the set if bar speed drops significantly.

  • Row intervals Workout

    For time:

    In pairs
    Row 4000m
    YGIG

  • Snatch Strength

    Find your 2 RM Snatch in 15min with perfect technique
    regrip is ok!

  • Chad Wilkinson Workout

    Sankaritreeni ”Chad Wilkinson”

    1000 askellusta 50 cm boxille 15/20 kg lisäpainolla.

    Ota oma reppu mukaan lisäpainoa varten.

    Ei aikarajaa

  • 12 Min EMOM Workout

    Alternate
    1. 10 push press
    2. 10 front rack barbell lunges

    60/40kg

  • Clean 1RM Strength

    Build up to a 1RM squat clean max for the day

  • Deload Squats Workout

    4 x Every 2 min

    3 Front Squat
    5 Back Squats

    @ 50-60 % of 1 RM