Vaikuta vastaamalla käyttäjäkyselyymme!

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

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    12 GHD hip extension
    10-20 banded pull apart

  • 4.5.2025 EasyWod Workout

    AMRAP 9

    20 Sit-Ups
    20 Box Step-Ups
    10 Bent Over Rows 50/35kg

  • Prep Work Workout

    3 rounds:
    10 Cossack Squats
    10 Straddle Stick Pass Throughs
    10 Hollow Rocks

  • 6.11.2024 BLOCK POWER CLEAN from ABOVE KNEE + CLEAN from ABOVE KNEE + SPLIT JERK Strength

    *split both side 2=1+1

    2x1x[1+1+2]@barbell, 3x1x[1+1+2]@65%, jerk-%, rest btw sets 2min

  • Shoulder press Strength

    Shoulder press 4x7

  • Sumo deadlift 4x10 Strength

    Sumo deadlift 4x10

  • Treeni 5 (LA) Workout

    Warm Up
    2 rounds
    2x20+20m sledge push/hand over hand pull
    6+6 single arm bottom up press with kb
    12 goblet squats
    6 burpee pull ups
    then 2 rounds with barbell
    5 strict press + 5 push press + 5 snatch grip push press behind neck
    rest 1 min bwn set

    Strenght
    Build to heavy triple on push press
    3x5reps@40-65% and 3x3reps @75%+
    rest as needed bwn sets

    Metcon
    4 rounds
    4 min emoms / 1 min rest bwn round (work 30s / rest 30s) fast ++ pace on each movement
    1) bike erg at fast + pace
    2) heavy wall ball shots x 8-12reps
    3) ski erg x fast + pace
    4) hang db clean&push press x8reps alt hand @17.5-22.5/27.5-32.5kg

  • 1.5.2025 Intervals Workout

    2 Sets of 4 intervals, alt A1/A2

    A1. For time
    15/12 (cal) Air bike
    20m Sled push*
    25 Wall balls @ 9/6kg
    * Weight that is challenging but you can keep moving for 2 x 10m distance

    A2. For time
    5 Power clean and jerks @ 70/47.5kg
    10 Bar-facing burpees
    15/12 (cal) SkiErg

    – 1:30 Air bike @ easy for recovery between intervals –
    — 4:00 Air bike @ easy for recovery between sets —

    Flow. Set 1: A1 – A2 – A1 – A2, longer recovery, Set 2 (repeat Set 1)

    Overview. The name of the game here is to push yourself hard (but smart so you don’t crash) each round, then stay active during the recovery to promote blood flow/lactate clearance.
    The intent with the active rest is to work on your recovery. The goal is to find a pace where you’re actually recovering between the intervals and sets.
    Pace. Hard but repeatable pace. It’s ok if the first intervals are the fastest and you slow down a little, but the aim is to be consistent across the intervals. As (almost) always, we’ll want you to finish knowing you could have done one more round and kept close to the same pace.
    Adaptation. Improve your anaerobic work and recovery capacity. Improve lactate clearance.

    Movement options.
    Air bike/SkiErg → Any other monostructural movement for same calories
    Sled push → If no sled, 20m heavy SB bear hug carry
    Wall balls → lighter ball
    PC+J → 61/43kg, 52.5/35kg

  • Conditioning & Skill Workout

    EMOM 45 (5 rounds):
    30 DU
    12/10cal AB
    10 Pull-ups
    2 Wall Walks
    10 KBS (US) 32/24kg
    10m Double DB Walking Lunges 20/15kg
    10 T2B
    5 Strict Handstand Push Ups
    Rest

  • 3 rounds for time of Workout

    50 double-unders
    12 deadlifts (70/102,5 kg)
    Right into…
    800-m run

    Scaled WOD
    3 rounds for time of:
    30 single-unders
    10 deadlifts
    directly into…
    400-m run/500m row/1000m C2Bike