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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

  • 5min AMRAP: Squat Snatch @80% Workout

    5min AMRAP: Squat Snatch @80% of todays best.

    Go by feel. Scale if needed.

  • SKILL Workout

    DU skills

    Every 90s, 6 Rounds (A,B,A,B,A,B)
    A:
    10-20 DU
    8-12 Burpee
    B:
    10-20 DU
    8-12 WB

  • rowing intervals Workout

    rowing intervals

    5sets:
    150m row fast
    150m row fast
    100m row faster
    100m row fastest
    100m row fastest

    rest 2min between rows

  • OPTIONAL ACCESSORY Workout

    2-3rounds:
    5 high box jump
    20 russian twist
    60s D-ball hold

  • Barbel Klubben Strength

    A.) Back squat w/2.sec pause atg
    1.)1×10 @30%
    2.) 1×5 @50%
    3.) 1×5 @60%
    4.) 1×5 @65%
    5.) complete 2
    pause reps until you reach an
    RPE 8 double TRY TO BEAT YOUR
    LAST TIMES WEIGHT

    B.1) Push press + Split jerk + Press In split
    4×2+1+2

    C.1) Split jerk from rack
    5×2 @70%

    D.) Snatch grip Deficit deadlift
    1.) 1×10 @30% reseting every rep
    2.) 1×5 @50% reseting every rep
    3.) 1×5 @60% reseting every rep
    4.) 1×5 @65% reseting every rep
    5.) complete 2 reps until you reach
    an RPE 8 double ~85+%

    E.) 3×
    1.) Single arm Farmers carry w/Rubber band ×20m
    2.) Frog stand or hand stand hold
    30.sec

  • Overhead Squat Workout

    Every 2min for 12min (6 sets):
    5 Overhead Squats
    Set 1: 30/20kg
    Set 2: 35/24kg
    Set 3: 40/28kg
    Set 4: 45/32kg
    Set 5: 50/35kg
    Set 6: 55/38kg

  • La 9.12.2023 perus: penkki2 Strength

    Penkki 6x3x70%
    -3s stopit

    Facepulls 3x20

    Pystypunnerrus käsipainolla 3x8-15 / käsi

    Vasarakääntö käsipainolla 3x12-20 / käsi

  • Accessory Work Workout

    1) 10+10 Banded Hamstring Curl
    2) 5+5 Weighted Box Step-Up
    3) 10-25 GHD Sit-Up
    4) 10-20 Parallette Push-Up

    AHAFA, Scale if needed. Go by feel.

  • LONG ENDURANCE Workout

    E3MOM x30- 36min (5-6rounds)

    1) round of DT + remaining time bike

    2) 30-75 DU, 1-2 rope climb + remaining time bike

    Not too fast, target ave PK2 / ~2min bike each set

  • Perjantai 8.12.23. FN Workout

    Kevennä tällä viikolla harjoittelussa kuormissa ja intensiteetissä jos olet huhkinut viime viikot! Jos et, voit ottaa kovempaa.
    Warm Up
    2 rounds
    1.5 min cardio
    15 ring row
    10+10 single arm press
    15-20 gute bridges
    :30 Hollow Hold

    Strenght
    Strict Press with barbell, 1xkb/db on both sides 5-12kg each 3x8 reps (laita siis keskivahvaan kuminauhaan kuula)
    kiinni ja ne roikkumaan tangon päihin vasten levy painoja jos sellaset on tai tangon paino-osan puoleen väliin.
    rest 1.5-2.5 min
    Barbell Hip Thrust with pause at top 3x10 reps
    rest 1.5-2.5 min

    Metcon
    3 sets for quality, alt time with partner
    1 min cardio machine of your choise @moderate pace
    10 deadlifts @40-45% of 1rm
    8-12 kipping hspu / strict hspu
    alt time with partner full set