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

  • Clean&Jerk 1RM Strength

    WEIGHTLIFTING

    Clean&Jerk 1RM

    RPE 5

    Find max of the day in 20min.

  • Kipping practice Workout

    Practice kipping for 15 min:

    • Can't do a strict pull-up? Focus on T2B/K2E kipping. Practice active hang for a few minutes. Then move to kipping (hollow/arch). If you can do kipping with controlled movement, start raising you feet higher and higher. Don't try to instantly get the full range of motion, find the rhythm first. If your hands get tired from hanging, you can do a few sets of 10 of challenging ring rows.
    • If you can do strict pull-ups, but kipping needs practice: Active hang -> hollow/arch kipping -> kipping pull-up - spend 5-10 minutes and then train T2B/K2E
    • If you can do kipping and strict pull-ups: practice bar muscle-up or do 5x max reps of bar MUs

  • Back Squat 3x5 Strength

    STRENGTH
    Back Squat 3x5

    RPE 4+ (1-2 reps in the tank).

    Target: Go very heavy, but leave 1-2 reps in the tank.

  • MEGAN Workout

    For time:
    21-15-9 reps of
    - Burpees
    - KBS 24/16kg
    - DU

  • Power Training. Workout

    Record details of these max efforts.

  • Korttipakka 1 Workout

    Korttipakka
    DU
    Burpee
    Russian lunges
    Etuheilautus
    Jokeri: turkkilainen 20
    Jokeri: opales 20

  • Mobility, Core & Accessory Movements Workout

    Mobility, Core & Accessory Movements by Karo

  • OPTIONAL Workout

    EMOM x 8
    3-10 ttb

  • Front squats Workout

    4-6 sets
    3 reps but 1 and a half squats
    So all the way down, above parallel then down and all the way up is 1 rep.
    7RPE

    Goal is to add (1-3kg from 2 weeks ago)

  • Deadlift Strength

    5 RM

    20 min. aikaa selvittää 5 toiston maksimi.