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

  • 4.9.2021 PK Workout

    Basic Condition 35 min

    SKi 50/40 Calories
    20 KB Swing
    15 Hip Extension
    6 Shoulder Press
    3 OHS

  • Fredag 3/9 2021 Workout

    18min Amrap
    12 STOH 50/35kg
    15 box jump step downs
    18 Ab-mat situps

  • Overhead squat 1x4 Strength

    Osa 5-4-3-2-1 sarjaa.

  • Accessories Workout

    3 Rounds For Quality
    10/10 Weighted Box Step Ups (DBs on shoulders)
    20/20 Banded Prone Hamstring Curls
    15 Weighted GHD Back Ext.
    - Rest as needed btw sets

  • Friday Metcon + Cool down Workout

    Intervals
    5 Sets
    AMRAP 3 Minutes
    12 high box jump overs @60/75cm
    4-6 Bar muscle ups / Banded Bar MU
    Max Calorie Ski (target 15/12+ calories on each time)
    rest 3 min bwn sets
    Score is total calories.
    Be Safe with those box jumps, I dont recommend rebounding if you havent done them with normal height box jump overs. trust your kip on bar muscle ups and let it flow!
    Keep fast pace on ski but not all out.

    Cool down
    2-3 min light cardio
    1-2 min calf/achilles strech against rig/wall per side
    1-2 min prayer pose strech

  • Friday Weightlifting&Strenght Workout

    Strenght
    Every 2 min for 12 minutes (6 sets)
    1 squat clean + 5 front squat (use about 65% of 1rm squat clean)
    next round 2 squat cleans + 4 front squat.... last round is 6 squat cleans

    Every 2 min for 12 minutes (6 sets)
    6 weighted pull ups @moderate weight (not max heavy 6 reps, you should leave 2 reps in tank each set, feeling like that)
    control movement also backwards.

  • Partner workout Workout

    I go, You go - style workout.

    10 Rounds each (20min)
    1min ON / 1min OFF:
    Max Calories Ski

    Then

    10 Rounds each (20min)
    1min ON / 1min OFF:
    Max Calories Assault Bike

  • Onsdag 1/9 2021 Workout

    Snatch complex
    E90sec for 15min(10sets)
    2 snatch pulls
    1 power snatch
    1 squat snatch
    @ light to moderate weight, focus speed + turnover
    +
    5rft
    5 Dead Lift 120/80kg
    8 strict pull ups
    12 burpees

  • Wednesday Metcon + Cool Down Workout

    Metcon
    5 rounds for quality/time
    10 Strict pull ups
    20 Push ups
    30 Air Squats

    For Better Gains try to get a bit longer sets on pull ups and push ups, rather than singles. But they are allowed also.
    keep squatting unbroken sets.
    Scaled reps 4-16-24 reps

    Cool down
    2-3 min light cardio
    10-15 banded pass through
    10-15 band pull aparts
    1-2min lat / side strech with green band per side

  • Wednesday Strenght Workout

    Strenght
    Overhead Squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
    rest 3 min bwn sets

    Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
    rest 3 min bwn sets