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

  • Front squats & Sprint workout Strength

    Strength (load)

    Front squat, 4 sets of 5. RPE8 + 1 set for max reps.

    Lift every 3:00

    Metcon (reps)

    AMRAP in 3 minutes of:
    50 KBS 36/28kg
    ME Standing bike erg calories in the remaining time.

  • Shoulder press Strength

    "Strength (load)

    Shoulder press, 4 sets of 3 @RPE9 + 1 set for max reps.

    Lift every 2:30"

    "Harjoituksen tarkoitus on kehittää voimaa pystypunnerrukseen. Tavoite on ottaa ensin neljä sarjaa kolmosia sellaisella painolla, jolla arvioit voivasi tehdä enää vain yhden toiston lisää.
    Viidennellä sarjalla käytä samaa painoa, jota käytit neljännessä sarjassa ja tee sillä niin monta toistoa kuin mahdollista.

    Tuntuma pitäisi olla erittäin raskas. Pidä kuitenkin huoli hyvästä lämmittelystä, riittävistä nousuista sekä ennen kaikkea hyvästä mekaniikasta."

  • Core Workout

    3 rounds:
    30 sec on/ 15 sec off
    - windshield wipers
    - flutter kicks
    - hollow hold

  • Deadlift 4x6 Strength

    STRENGTH

    Deadlift 4x6 @ 82-85% of 3RM or RPE 4

    Rest as needed between sets.

  • For quality: 5 x 3-position snatch Strength

    For quality: 5 x 3-position snatch (high hang, below the knee, on the floor)

  • Lunges and pull-ups Workout

    4 rounds
    4-6 + 4-6 barbell reverse lunges, tempo 3101
    rest 2min
    4-6 pull up, tempo 3101
    rest 2min

    more weight than last week
    same weight in all sets
    no belt

  • Thrusters, rowing and sled push Workout

    1min thrusters 42,5/30kg
    rest 1min
    1min row for cal
    rest 1min
    1min sled push for meters

  • G-Wod Workout

    3 RFT (high quality):

    10 Alt pistols
    10 HSPU
    10 KBS 32/24kg

    TC 8min

  • Shoulder press Strength

    50% x 5
    60% x3
    70% x1
    75% AMRAP
    Use 90% of your max
    Last set is all out with nothing in reserve.

  • Pause front squat Strength

    3 x 2 Pause front squat

    • leave one rep in the tank
    • rest 3-4 minutes between sets