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

  • 30.8.2023 Clean & Jerk Strength

    Power clean and jerk

    7 to 10 x 1 @ 70+%, go every 60 to 90-seconds

  • 30.8.2023 Warmup Workout

    3 rounds :

    20 Double Unders
    6 Elbows Rotation
    3 Shoulder Press
    3 Front Squats
    3 Push Press
    3 Hang Power Clean

  • 30.8.2023 AMRAP & EMOM´s Workout

    5 Intervals, go every 8-minutes

    A1. 5-minute AMRAP
    500m Row
    15 Burpees over the rower
    BikeErg for distance in the remaining time

    Rest 3:00

    A2. 5-minute EMOM
    35 Double-unders
    Power snatches 70/47,5kg in the remaining time each minute

    Rest 3:00

    A3. 5-minute AMRAP
    1000m BikeErg
    15 Burpee box jump overs 24"/20″
    Row for distance in the remaining time

    Rest 3:00

    A4. 5-minute EMOM
    35 Double-unders
    Clusters 70/47,5kg in the remaining time each minute

    Rest 3:00

    A5. 5-minute AMRAP
    500m Row
    15 Burpees over the rower
    BikeErg for distance in the remaining time

    These are intended as fast, hard intervals that are still sustainable for the 5-minutes and can be repeated with 3-minutes of rest. This means finding a pace that you can (barely) maintain through the interval (and recover in time for the next one).
    Aim to maintain a tough pace on the machines and burpees in A1, A3, and A5. Target to try and match your or beat your score from A1 on A5.
    Stay relaxed and keep the double-unders unbroken to begin each minute in A2 and A4 before moving right to the barbell. The power snatches and clusters should be steady, fast singles for the remainder of the minute. The goal is to accumulate around the same number of reps each minute for all 5 rounds.
    Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

    Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

  • EMOM Day Workout

    EMOM x6
    5-10 ttb
    rest 1min

    EMOM x6
    40-50 DU
    rest 1min

    EMOM x6
    5-10 hspu deficit if needed

  • Back squat Strength

    Back squat
    3x10

    2-3reps in tank, not too heavy

  • Power snatch EMOM Strength

    EMOM x 10

    power snatch
    3x3 (50-60%)
    3x2 (60-70%)
    4x1 (65-75%)

  • OPTIONAL ACCESSORY Workout

    2-3rounds:
    20-30s hs hold
    20-30s ring support
    10-20 banded pull apart

  • Strength Workout

    Strength
    3x4-6strict pull up (slow negative)
    3x4-6 ring dip (slow negative)
    2x8+8 Db row
    2x 8+8 Db press

  • EasyWOD 28.8.2023 Workout

    Voima
    E2MOM, 4 rounds
    6+6 box step up
    -sopivan haastava boxi

    WOD
    3 rounds for time:
    6+6 DB hang power cleans
    10 KB sumo DL
    ergo 8 cal

  • 29.8.2023 Bike in - Ski Out Workout

    For Time :

    50/35 (cal) Echo Bike
    +
    5 Rounds
    5 Chest-to-bar pull-ups
    10 Push-ups
    15 Air squats
    +
    1000m SkiErg

    TC 15