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

  • 29.10.2023 EasyWod Strength

    Front Squat

    Build in 18 Minutes Heavy Set Of 4 ( RIR 0-1)

  • OPTiONAL EASY ENDURANCE Workout

    WARM UP
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    EMOM x 40
    1) bike
    2) shuttle run
    3) bike
    4) burpee

    PK 1-2, not too FAST !!!
    COOLDOWN
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • Syvävenyttely Workout

    💙🖤💛💚🧡

  • 28.10.2023 8RFT Workout

    8 Rounds for time

    2 Wall walks
    40 Double-unders
    6 Hang squat snatches @ 52.5/35kg
    8 Chest-to-bar pull-ups ( -> Pull-Ups )
    10 Wall balls @ 9/6kg (20/14lbs)

    Target time. < 22-minutes

    Pacing. Push to a threshold pace you can sustain while keeping the large number of transitions short.

    Strategy. The workout for today involves 5 different movements and 8 total rounds. The rep schemes are all relatively short, and the target should be to keep everything unbroken the whole way if possible (minus the wall walk). For this reason, the key is going to be transitions. Use the transitions as your rest and then get straight to work as soon as you get to the next movement.

  • 28.10.2023 Accessory Workout

    3 Rounds @ your own pace

    8 – 12/side Bulgarian goblet split squats
    8 – 12 Ring rows
    30-seconds/side DB Off-set carry (front rack + suitcase)
    8 – 12/side Archer ring push-ups

  • Barbel Klubben Strength

    A.1) Snatch high pull +Snatch
    1+1 ~10min

    B.1) First pull + pause @ knee snatch
    6×2+1 @75-80%

    C.1) Back squat
    1.)Build to a set of 3 @ rpe 7 (haastava paino silti enemmän kuin viimeksi, mutta 3-4 toistoa pystyy tekemään varmasti ja terävästi)
    2.) Drop weight 5-15kg
    3×5

    D.1) Snatch grip deadlift
    ( hip to pause @close to floor)
    4×6 @85-100% from snatch

  • OPTIONAL ACCESSORY Workout

    2rounds:

    10-20s chin over bar hold
    10-20s ring support
    10-20s hollow hold

  • Friday Fun Workout

    2-3 rounds
    10 movements
    5 batters
    Work 15 SEC/ rest 45 sec
    Rest 2 min between rounds

    Movements
    A1. Dumbbell snatch
    A2. Push up
    B1. DU/ rope jump
    B2. T2b
    C1. Battle rope
    C2. Jumping lunge
    D1. Yoke push
    D2. Wall ball
    E1. Ski Ergo/ assault bike/ row
    E2. Burpee

  • 27.10.2023 GHDSU Workout

    GHD sit-up – 50, 75 or 100 reps*, break to sets as needed

    • Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.

  • 27.10.2023 5 Rounds Workout

    5 Rounds

    300/250m Row*
    Set of Handstand push-ups** (UB)

    Go every 3 minutes

    • Aim to finish the row in 0:50 – 1:10 (adjust distance down as needed) ** Choose a HSPU variation that you want to work on. Ideally, something that puts you in the 6-15 rep range *** Score : total hspu