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

  • Day 04.3 Workout

    Row 20min @ moderate pace

    • Every 500m Do 12-20 Push-ups

    Mark down the rowed meters.

  • 28.1.2021 Strength

    Shoulder Press 4 RM

    Timecap 15 min.

    Omatoimi:

    Voit ottaa halutessasi tangon rigistä tai lattiasta.
    Nostot samaan vauhtiin eli ylhäällä otetaan happea.

  • Gymnastics technique Workout

    EMOM 25 min

    1) 50s. bike
    2) toes to bar
    3) alt. DB snatch
    4) HS walk / HS hold
    5) rest

    RPE 6

    Goal & Intensity
    -Build aerobic capacity and improve skill control under light fatigue.
    -Combine cardio, core tension, coordination, and balance in a sustainable format.
    -A steady 25-minute EMOM with controlled breathing and repeatable movement.
    -Each movement should feel smooth, not rushed.
    RPE 6, moderately challenging but clearly under control.
    You should finish feeling worked, not exhausted.
    Coach’s Tip:
    Choose reps you can complete in about 40–45 seconds.
    Focus on quality positions, especially in toes-to-bar and handstand work.

  • clean&jerk technique Workout

    Rinnalleveto ja työntö tekniikkaa

  • Deadlift 3x4 Strength

    Deadlift 3x4, Heavy sets

  • Sprints Workout

    1. 5 x 200m
    2. 2 x 800m

  • EMOM 8 Workout

    3 x Snatch pull with todays 2RM

  • Devil of Ramadi V2 Workout

    4 Rounds For Time w/ Partner:

    8 Man Maker KB/DB / Plank
    20 Deadlift 80/55kg / Wall Sit
    24 One-Arm DB Thruster / Scissor Kick

    Cash Out:
    200 DU / Partner Row

  • Back squat Strength

    6x8 70%

    Stick with the percentages, all sets the same.
    You can use 90 or 95% of your best back squat as your max.

  • Front Squat Week 2 Strength

    Front Squat 5x5 3 sec pause at the bottom of each rep.
    70% same weight for all sets. You will notice this is -5% from last week. This is because of the tempo. Stay strick with it or even better get a buddy to count.

    Stick with the program and percentage!