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

  • Pull up Party week 1 Workout

    Pull up
    2-2-1-1-1-1-1-1-1-1
    ryhmät ja kertoimet ohjelman mukaan.

  • Captain Push Strength

    Push jerk
    For load
    5-4-3-2-1
    go every 3 min
    - add 1-3kg to last time 16.4.

    Goal & Intensity:
    -Build strength and explosive power in the overhead push.
    -Execution: Every 3 minutes, perform 5-4-3-2-1 reps of Push Jerk, increasing the load each round.
    -Progress: Add 1–3 kg from your last session (16.4.), if it feels good.
    -Tip: Use a quick dip and drive – strong lockout overhead.
    RPE: 8–9

  • Post-Workout Workout

    4 Sets of:
    6-8 Ring Rows
    6-8 Bar Dips
    - Rest 2:00 between sets

  • For time Workout

    For time:

    3-6-9-12-9-6-3

    thruster @40/30kg
    burbee over bar

    (Target under 6min, Time cap 8min)

  • RUN 3K Workout

    RUN 3K

  • Back Squat 5x6 AHAFA Strength

    Back Squat 5x6, AHAFA

    Rest as needed between sets.

  • Randy Workout

    "Randy"
    75 power snatches 25/35 kg

  • Bent Over Row Strength

    5x10/10 bent over row
    Kettlebell or db
    Keep it smooth and pull to the hip

  • Metcon Workout

    6 Rounds
    Every 3:30min
    250m Row
    6 Devils Press 22,5/15kg

  • Weighted pull up Workout

    Weighted pull up

    4x3

    Week1. 5-10kg in tank
    Week2. 2,5-5kg in tank
    Week3. 0-5kg in tank

    scaled 4 x 4-6+ strict pull up