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

  • Mobility Workout

    mobility/recovery

  • deadlift Strength

    deadlift 5x6

  • 20min EMOM: Power Clean Strength

    20min EMOM:

    0-5min: 5 Power Clean
    5-10min:3 Power Clean
    10-15min:1 Power Clean every 30sec
    15-20min: 5 Power Clean

    First 5min do 5 touch and go power cleans on the minute. Next 5min 3 PC with increased weight. Next 5min one PC every 30sec (10 total lifts) and last 5min again 5 touch and go PC. Increase the weight for first 3 sets, and decrease for final 5min (you can use the same weight which you started with).

  • Narrow grip bench press Strength

    5 x 6 narrow grip bench press

    • leave 2 reps in the tank
    • rest 3 minutes between sets

  • High Intensity Conditioning Workout

    5 RFT
    400m Run
    20 DB Snatch 22,5/15kg
    15 KBS 24/16kg
    10 Hand release push up

    TC 30min

  • Clean & Jerk Workout

    Build up to technical set in
    1 Squat Clean
    2 Power Cleans
    3 Clean deadlifts
    Max 60% of 1 RM clean

  • Conditioning Workout

    5 Rounds for time

    7 Strict chin up
    10 Overhead squats 40/30kg

  • FOR TIME Workout

    350 weighted step-ups (51 cm) (15/20 kg)

    Goal & Intensity
    -Build sustainable long-duration stamina on a high box.
    -Keep each rep steady and maintain a consistent pace.
    -A steady grind that tests legs, lungs, and focus — the work adds up slowly and heavily.
    -Switch the lead leg regularly and use your breath to control the rhythm.
    RPE: 8-9 heavy and demanding, but manageable with pacing.
    Why: Step-ups develop unilateral strength, leg endurance, and overall engine capacity that transfers to running, climbing, and metcon performance. Also because partner Chad 5.12.

  • Etukyykky 1RM Strength

    Front Squat 1RM 1-1-1-1-1

    Vertailut:
    25.11.2013
    24.11.2014
    18.05.2017
    13.03.2018
    14.06.2019

  • For quality Strength

    Pause Overhead Squat
    4 x every 2 min
    3 reps - pause @ bottom 4s.

    Goal & Intensity
    -light weight allows you to be at the bottom of the squat in full control and learn to keep in active position
    -This is a primer for the main WOD