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

  • Bench Press 2RM Strength

    selvitä 2 toiston maksimi.

  • DB Push Press Strength

    3 x 8 / 8

    AHAFA

  • Pressing strength Workout

    pressing strength:
    2 rounds:
    max reps shoulder press
    max reps push press
    max reps push jerk
    use 60-70% of 1rm shoulder press
    rest 3-5min between rounds

    Merkkaa tulokseksi paino ja toistomäärä yhteensä.
    viikko 1 - 60% 1rm
    viikko 2 - 65% 1rm
    viikko 3 - 70% 1rm

  • EMOM 10 (HSPU Progression) Workout

    1/4 of max Strcit Hspu + 1 rep if previous week was clean!

  • Pause Back Squat 2RM TM Strength

    Find daily 2 rep Technical Max with 3 sec PAUSE

    POOR technique includes:
    -Not maintaining FULL pause for 3 sec
    -Knees caving in
    -Loosing core stability
    -Not reaching full ROM
    -Loosing full foot contact with the floor
    -FAILING!

  • "Baseline" Workout

    Aikaa vastaan:

    • 500m soutu
    • 40 ilmakyykky
    • 30 istumaannousu
    • 20 etunojapunnerrus
    • 10 leuanveto

  • Strict HSPU TEST Workout

    Max strict HSPU in one set

  • Open 16.1 Workout

    WORKOUT 16.1

    RX
    Complete as many rounds and reps as possible in 20 minutes of:

    • 25-ft. overhead walking lunge
    • 8 burpees
    • 25-ft. overhead walking lunge
    • 8 chest-to-bar pull-ups

    Men lunge 95 lb.
    Women lunge 65 lb.

    Scaled:
    Complete as many rounds and reps as possible in 20 minutes of:

    • 25-ft. front rack walking lunge
    • 8 burpees
    • 25-ft. front rack walking lunge
    • 8 jumping chin-over-bar pull-ups

    Men lunge 45 lb.
    Women lunge 35 lb.

  • Strict Pull-Up Progression 4. Workout

    5 rounds

    6 / 5 reps if prev. week clean

    Normal Pull-Up
    Close Chin-Up
    Wide Pull-Up

    10s rest between movements
    90s rest between rounds

    Focus on strict clean movements!
    Score is total clean reps, max 90/75 reps

  • "Mary of Basement" Workout

    AMRAP 12

    6 HSPU
    8 Pistols Alt.
    10 Pull-Ups