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

  • EasyWOD 31.10.2022 Workout

    Voima
    E3MOM, 5rds
    Deadlift x4
    -tangolla
    -nouseva paino

    WOD
    5 rounds 35s work/25s rest
    Wall ball
    Shuttle run/Ergo

  • Strength Workout

    DB Neutral Grip Floor Press: 4 x 10. Rest 90s.
    - each set AHAP
    – Between sets complete 15 Seated Band Row

  • WOD Workout

    "Grace"
    For time

    30 Clean & jerk 60/43kg
    Timecap: 6 min

    Extra
    Banded Reverse Fly: 3 x 50. Rest 60s.

  • WOD 08/01/25 Workout

  • 3x 5 OHS Strength

    -increase from last week
    -1-2min rest

  • 13.1.2025 Clean & Jerk Strength

    Clean and jerk

    3 x 3@ 70-80%, go every 1:30
    3 x 2 @ 75-85%, go every 1:15
    3-5 x 1 @ 80-90%, go EMOM

    – Build up within the percentage range on each set
    – Drop the bar between each lift

  • 8.1.2025 For time Workout

    For time

    2700/1800/900/450 m Bike
    60/48/36/24 (cal) Row
    48/36/24/12 (cal) Ski

    Time cap. 40:00

    Overview. Long “tempo” pace mixed machine conditioning. You’re looking at a hard, sustainable pace across the machines.
    Adaptation. Improve your durability in long workouts. Work on your pacing.

    Session RPE/Feel. 8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though the first round will likely have the fastest overall pace, this is ok).

  • 10.1.2025 Intervals Workout

    Intervals

    3 x AMRAP 2
    40 Double-unders
    8 Burpee box jump overs, 24/20″
    12 DB Ground-to-overheads @ 2 x 22.5/15kg

    3 x AMRAP 2
    4 Bar muscle-ups
    8 DB Thrusters @ 2 x 22.5/15kg
    12/8 (cal) SkiErg

    3 x AMRAP 2
    4 Shuttle runs*
    8 Burpee pull-ups**
    12m DB Walking lunge @ 2 x 22.5/15kg
    * 1 shuttle run = 2 x 7.62m (there + back)
    ** Burpee pull-up standard is bar needs to be higher than your reach standing up

    – Rest 2:00 between intervals –
    — Rest 4:00 between sets —

    Alternate rep scheme. Use as needed to keep moving through the intervals
    2/4/8 OR 3/6/9 for each part

  • 10.1.2025 Snatch Strength

    Snatch

    3 to 5 x 1 @ continue to build up from ( 3 - position ) , go EMOM

  • 10.1.2025 Snatch Workout

    3-Position snatch (Above the knee, below the knee, Floor)

    5 to 7 x 1+1 +1 @ 65+%, Go every 1:30-2:00

    – Start counting your sets @ 65%1RM snatch and then build up if moving well. Once you have completed 5 to 7 sets of the complex, shift to just 1 regular Snatch for 3 to 5 sets as you continue to work up.
    – This is an unbroken set of full snatch (hang snatch (above the knee)+ hang snatch (below the knee) +from the floor), do not drop the bar between the lifts in the set.
    – This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.