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

  • 30.7.2024 Deficit Deadlift ( Basic & Prep ) Strength

    Deficit Deadlift

    2 x 6 @ 64+% (2 RIR), tempo 3110, , rest 3:00 between sets

    Do your first set @ or around 64%1RM deadlift, then build up if you can on the next set (if performing one), while sticking to the RIR and tempo. Quality > load
    – Tempo 3110 = 3-seconds down/1- pause at the bottom position/1-second up/no pause at the top position
    – Stand on a 2″ mat or a regular 10kg (25lbs) bumper to create a deficit
    – Deficit deadlift is a useful variation to help improve your set up position, strengthen your pull off the floor and to reinforce leg drive.
    – Control the way down and keep your chest tall to fight for a strong bottom position.

  • 30.7.2024 Deadlift ( Basic & Prep ) Strength

    Deadlift

    3 x 3 @ 84+% (1-2 RIR), rest 3:00 between sets

  • Row intervals Workout

    2 rounds:
    2k row (vauhti -2 - -4sec alle 5k tavoiteajan)
    rest 3min
    1k row (vauhti -3 - -5sec alle 5k tavoiteajan)
    rest 2min
    500m row (kiristä vielä vauhtia edellisestä)
    rest 90
    250m row all out
    rest 3min

    yhteensä 7500m

    Ilmoita ajaksi kokonaisaika lepoineen, kommentteihin yksittäisten vetojen

  • Clean pull 5x4 Strength

    100% tai yli Clean pull.

  • 29.7.2024 BasicWod Workout

    AMRAP 8

    50-40-30-20-10
    Back Squat
    Jumping Jacks

  • 27.7.2024 TTB Capacity ( Basic & Prep ) Workout

    10 Sets of toes-to-bars for total reps

    Rest 0:30 between each set
    * With relatively short rest for this many sets, you’ll need to strike a balance getting as many total reps as you can ( = don’t do too small a sets) and going to failure (doing too many reps in a set).

  • 27.7.2024 RMU Capacity ( Basic & Prep ) Workout

    10 Rounds for total reps

    Set of Ring muscle-ups
    500m BikeErg

    Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2

  • "GILLIGAN'S ISLAND" Workout

    AMRAP 15:
    30 Abmat Sit-ups
    20/16cal AB
    10 Hang Power Cleans 60/42kg

  • 20.7.2024 GHDSU ( Basic & Prep. ) Workout

    GHD sit-ups

    3-4 x reps in 0:45, go every 2:00

    • You can choose how fast you move based on your capacity on the GHD. Steady sets to build some volume are good or you can chase a faster cycle time (Games level athletes will do about 25-30 reps in a 45-sec window).

  • Machine Intervals Workout

    Echo intervals:

    8x 20s fast / 40s cooldown pace
    4x moderate/ fast VK 1-2
    4x fast / all out VK 2- MK

    rest 5min between machines

    Row intervals:

    8x 20s fast / 40s cooldown pace
    4x moderate/ fast VK 1-2
    4x fast / all out VK 2- MK