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

  • 20.5.2021 Deload Cycle Workout

    For time:

    Run 150m
    30 Overhead Squat 30/20kg
    Run 150m
    30 Front Squat 30/20kg
    Run 150m
    30 Back Squat 30/20kg
    Run 150m

  • Snatch balance Strength

    3 - 3 - 3 Snatch balance

    70-80% Snatch max. Lepää 90s.

  • Leuanvetoja tasoittain Workout

    5 kertaa:

    3 lower half strict pull-ups / australian + 3 upper half strict pull-ups / australian + 3 normal strict pull-ups / australian.

    Käytä pientä kuminauhaa tai painoa jos tarvitsee. Vähennä toistoja osioittain jos et pysty hallitsemaan liikettä.

    Lepää 1-2 min.

  • Clean & Jerk Strength

    Set 1 – 70% – 3 Reps
    Set 2 – 75% – 2 Reps
    Set 3 – 80% – 2 Reps
    Set 4 – 80% – 2 Reps
    Set 5 – 85% – 2 Reps

  • Box jump/KBS/Wallball Workout

    5 rounds for time of

  • Bench Press Strength

    Build to 1rm Bench Press in 20 minutes
    you can go down on reps 5-4-3-2-1-1-1...

  • Clean & Jerk Workout

    6-8 Sets:

    Power clean + Hang squat clean + Front squat + Push press + Push jerk

    Increasing weights in every set but don't exceed technical max.

  • 5K Row Progression 3. Workout

    YGIG

    7 x 750m

    @ -5sec 500m split time

    Score: avg split time

  • REST DAY Workout

    REST
    RELAX
    MEDITATE
    RECOVER
    EAT & HYDRATE
    MOBILIZE

  • Wednesday 22.4.2020 Workout

    At The GYM version


    1.
    Deadlift

    1 x 20 reps with your stronger mixed grip
    1 x 10 reps with your weaker mixed grip
    1 x 10 reps with your weaker mice grip

    *Again add five (10 kilos if your deadlift is very strong) kilos to last weeks sets.
    Warm up again with sets of fives up to about a 70-75%.
    Remember the 10 rep sets should feel easier after the 20 rep set. So no need to add weights on those. Focus on technique. Do not use belt or straps and don't bounce the barbell. Touch and go style still is allowed.

    2.
    Conditioning
    Intervals
    One round every 3 minutes x 5

    15 Thursters 42,5/30kg
    10 Burpees to target

    *Weight should be light so you can focus on the speed.

    OR

    Anywhere version

    1.
    Leg strength
    Strength
    3-4 rounds of
    10 Single leg split squat pulses (R) (0:46 on the video)
    10 Single leg split squat pulses (L)
    10 Single leg deadlift hops (R) (1:10 on the video)
    10 Single leg deadlift hops (L)
    10 Side plank leg raises (R)
    10 Side plank leg raises (L)

    *Rest as needed, for quality

    2.
    Conditioning
    Intervals
    One round every 3 minutes x 5

    15-25 Odd object Thursters / Squat jumps
    10 Burpees with high jump

    *Choose thruster reps according to your weight. If done with water bottles - more reps but if you have a db or kb - less reps. If done with one arm - split the reps for both arms.

    Video for anywhere leg movements