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

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min air bike
    10 barbell RDL
    10+5 air squats / squat jumps
    15-20 hollow rocks

    Strenght
    TNG Deadlifts 3x10reps @60-65% of 1rm deadlifts + 10 box jumps to 50-75cm
    rest 2-3 min bwn sets

    Intervals
    3 rounds
    24/20 calories of air bike (fast pace = 5-10 min pr pace) (target 1.10-1.30)
    rest 30s
    10/8 calories of air bike (faster pace) (target 20-30s)
    rest 1.5 min

    3 rounds for time (20 min time cap)
    20/16 calories of air bike
    20 wall ball shots @20/14lbs
    20 db snatches 15/22.5kg
    20 burpee box jump overs 50cm for all

    Accessory Work
    2-3 rounds
    20/20 banded donkey kicks
    10/10 single arm db row
    15-20 ghd hip extensions
    rest as needed

  • Hip Thrust & Seal Row Workout

    Next 2 pieces are completed as a superset. Do 8 reps of Hip Thrust and go straight into 8 reps of Seal Row. Then rest 2-3min and repeat, total of 5 heavy sets, building up to days heavy/max.

  • HS accessory Workout

    6 x 30 sec HS hold
    (3 facing wall/3 back to wall)
    -- then --
    50 shoulder taps
    -- then --
    4 x 25 Hollow + Arch Rock
    -- then --
    Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs
    * Repeat above sequence 5 times before coming off box. Perform 3 sets.
    ** Stack hips over shoulders & shoulders over hands when walk hands in.
    finish off with
    40m seal walk

  • OPTIONAL ACCESSORY Workout

    Rx´d

    For time:
    50m hs walk

    Scaled

    For time:
    10 wall walk

  • 17.5.2023 Big Shoulders Workout

    Incline Bench Press 4 x 5 Send Off 2:30

    Strict CTB 4 x ( 5 - 7 ) Rest 2:00

    Dip ( Rack ) 5 x 4 Send Off 3:00

    Biceps Curl w/ DB´S 4 x 14, Alternating Rest 2:00

  • Partner Chipper Workout

    For time, with partner:
    100 DU
    80 Ring Push-ups
    60 GHD Sit-ups
    40 Burpees
    20 Devils Presses 2x22,5/15kg
    10 BMU
    - Split as you wish

  • Partner Workout Workout

    For time:
    1500m Row
    ————into————
    10 rounds (5 each):
    30m KB Farmers Carry 2x32/24kg
    15 T2B
    - Partners can split the row as they wish. 10 rounds is completed I go, You go-style. Partner A completes a full round and after 15 T2B, partner B can start a full round.

  • Partner Conditioning (Ilkka ja Tomi) Workout

    AMRAP 5:
    Max cal AB

    • Rest 2min

    AMRAP 5:
    Max cal Ski

  • Power Legs Strength

    6 rounds
    Even: Front squat x 2
    Odd: Back squat x 4

    Week 1. RPE 7 - 8
    Week 2. RPE 8 - 9
    Week 3. RPE 9 - 10

  • Pumpsesh Workout

    12 Min For Quality
    10 Bench Presses @7/10 rpe
    15 Tricep Extension
    10 Strict Chin Up
    15 Bicep Curls