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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

  • EMOM x 30 Workout

    EMOM x 30

    1) 6-16cal row
    2) round of cindy
    3) rest / or 20-40 DU

    ROUND OF CINDY = 5 PULL UP, 10 PUSH UP, 15 AIR SQUAT

  • "Zachary Tellier" Workout

    Aikaa vastaan:

    • 10 burpee
      _

    • 10 burpee

    • 25 etunojapunnerrus
      _

    • 10 burpee

    • 25 etunojapunnerrus

    • 50 askelkyykky vuorojaloin
      _

    • 10 burpee

    • 25 etunojapunnerrus

    • 50 askelkyykky vuorojaloin

    • 100 istumaannousu
      _

    • 10 burpee

    • 25 etunojapunnerrus

    • 50 askelkyykky vuorojaloin

    • 100 istumaannousu

    • 150 ilmakyykky

  • 30.11.2024 Bike Erg Intervals Workout

    BikeErg intervals (Intensive FTP)

    4-5 Sets of

    6:00 @ 100-110%FTP20

    – 4:00 @ 70-75%FTP20 –

    • Use the 1st 6:00 interval to establish a baseline (distance or calories). On the remaining sets, bike until you hit this same target baseline (i.e. if you got 3000m in your 1st set, keep biking @ 110-110%FTP20 on the remaining sets until you hit this same target, before moving onto the slower pace (70-75%FTP20) for the rest of the time until you reach 10:00 and start the next set. Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 6:00 of work (100-110%FTP20), followed by the 4:00 recovery interval @ 70-75%FTP20. Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    10+10 bulgarian split squat
    10 GHD hip extension + 10s hold

  • Metabolic - Weightlifting Workout

    EMOM
    from 0.00 to 4.00
    20 presses @20/15
    1min rest
    from 5.00 to 9.00
    15 push presses @30/25
    1min rest
    from 10.00 to 14.00
    10 push jerks @40/35
    1min rest
    from 15.00 to 19.00
    5 split jerks @50/45

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    8+8 suitcase deadlift
    5 high box jump

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    40+40m s.a farmer carry
    10+10 Db row

  • 9.9.2024 PUSH PRESS + POWER JERK -- prog. II Strength

    *rack *pp flat footed/full foot

    2x2x[1+2]@barbell,
    1+2@up to 80%, 3x1x[1+2]@85%, push press-%, rest btw sets 2min *up to example 55-65-70-75%

  • Morning Intervals Workout

    12x
    2min ON/1min OFF

    Row-Bike-Ski-Echo

  • Pressing+ WB Strength

    5x supersets
    -8 shoulder press
    -12 wall balls 7-8kg/ 5-6kg

    *build to heavy shoulder press
    *2min rest