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

  • Conditioning Workout

    Every 12 min x3

    27-21-15
    dbl DB pcl@22,5/15
    Push up

    27-21-15
    alt. DB snatch@22,5/15
    Inverted row (ring/bar)

    27-21-15
    dbl DB deadlift
    Sit up

  • 6.2.2023 Karabel Workout

    10 Rounds For time :

    3 Power Snatch 60/42,5kg
    15 Wallballs 20/14p

    TC 18

    • It is likely that singles on the power snatches will be the most sustainable strategy for the barbell. If the barbell is something you are more confident in cycling however, hold on for touch and go sets.

    • Let´s aim for 1-2 sets on the bal throughout. If you are going touch and go on the barbell, 3 sets may be needed at some point. Let's aim to keep all breaks on the ball 5 seconds or less.

    • This will great pacing test for us. Take a look at the clock after round 1, then way you can see how your pacing was after the workout is complete.

  • EasyWOD 6.2.2023 Workout

    Voima
    E3MOM, 4 rounds
    6x Front squat/goblet squat

    WOD
    3-6-9-12-15
    Up down
    ground to overhead (plate)

  • 6.2.2023 BasicWod Strength

    Bench Press

    1-1-1-1-1 Go As Heavy As Possible

    Send Off 3:00

  • 6.2.2023 BasicWod Workout

    Accessory 20 minutes :

    10 Seated One Dumbbell Triceps Press
    5 Strict Pull Ups
    30 Russian Twist w/ Medball
    0:30 Push Up Hold, bottom Position
    0:30 Push Up Hold, upper Position

  • HSPU Progression Workout

    4x5 Parallette Handstand Push-up Negatives
    Rest 2-3min btw sets
    - Complete with a 5s negative each rep. Use 2x20kg plates for deficit if you don't have parallettes.

  • Endurance WOD Workout

    Every 8 minutes for 5 rounds:
    20/15 cal row or ski
    20 DB suitcase walking lunges 35/25 lb
    20/15 cal bike
    20 burpee box jumps

  • AMRAP-20 minutes Push-Up/Sit-Up/Squats Workout

    AMRAP in 20 minutes
    5 pushups
    10 sit ups
    15 squats

  • 4.2.23 Workout

    EMOMx24 (8 rounds)
    1) 4 floor press + 6-10 burpee over bar
    2) 4 back squat + 6-10 box jumps
    3) 4 deadlift + 6-10 alt. db snatch @22/14kg

    Keskiraskas paino kaikissa liikkeissä

  • BikeErg workout Workout

    5 Sets:
    1Min Mod (85rpm)
    1Min Easy Recovery
    *No rest between sets.

    -Rest 1 Min-

    4x (20 Sec Standing Sprint on HIGH Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)
    4x (20 Sec Standing Sprint on HIGHER Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)
    4x (20 Sec Standing Sprint on HIGHEST Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)

    -Rest 1 Min-

    5 Sets
    1Min Mod (85 RPM)
    1Min Easy Recovery
    *No rest between sets.