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

  • KOTITREENI Workout

    For time
    5 rounds
    run 400m/2min
    50 air squat

  • Home workout Workout

    Running intervals
    4-6 rounds run 1000m/5min
    2min rest/walk

  • 2.4.2024 Deadlift Strength

    Deadlift

    3 x 3 @ 84-88% (2 RIR), rest 3:00-4:00 b/t sets

  • 1.4.2024 Snatch + OHS Strength

    Snatch + Overhead squat

    2 x 1+1 @ 78%
    1 x 1+1 @ 83%
    2 x 1+1 @ 88+%
    2-4 x 1+1 @ 70%

    Go every 1:30-2:00

  • Conditioning Workout

    For time with a partner
    250/200 cal row
    After each 50/40 cal complete :
    One round of “Barbara”
    20 Pull up
    30 push up
    40 sit up
    50 air squat
    START WITH BARBARA AT 0:00!

    The entire workout is You Go , I Go style!
    If You Completed the 250/200 cals, the Workout is done!
    Timecap 40 mins

  • Muscle & Power, YV1 Strength

    Shoulder press 5 RM, then max reps @ 80 %

  • Weigtened strict pull-ups Strength

    6 x 5 strict pull-ups with max weight.

    Rounds 1, 3, 5 with overhand grip. Rounds 2, 4, 6 with underhand grip.

    Immediately after workout max reps with no weights, both grips.

  • 2/2 5*10 bench press, incline Strength

    5*10 bench press, incline

  • 1/2 Trap Bar deadlift Strength

    5*5 reps

  • 29.3.2024 Workout Workout

    For time

    25 GHD sit-ups
    5 Rope climbs
    30 Single leg squats, alt
    30m Handstand walk
    2000/1600m BikeErg
    25 GHD sit-ups
    15 Ring muscle-ups
    30 Single leg squats, alt
    30m Handstand walk
    2000/1600m BikeErg
    25 GHD sit-ups
    30m Handstand walk
    30 Single leg squats, alt
    5 Rope climbs
    2000/1600m BikeErg

    Time cap. 35:00

    Overview. Long workout with lots of technical/challenging movements. A good approach here is to move steadily and aim to keep the transitions short (always get to work). Identify which movements will be your opportunities and which ones you need to look out for. GHD sit-ups are positioned so that they always interfere with the next movement, see how you need to adapt your technique to accommodate for this.
    Pacing. One movement at a time = focused on what you’re doing, not thinking about the next thing. You can get a good time on this if you can just keep chipping away at the reps ( = smart breaks / sets so that you never need to take a longer break). Start smooth on the bike each time, then you can go a little faster in the middle and then ease off 100-200m before the transition to get quickly back on the GHD. The final BikeErg can be a full send.

    Ring muscle-up → Reduce reps (10) → Bar muscle-ups (10 or 15) → Ring pull-ups (15)