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

  • 28.3.2024 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Benchpress 2 RM Strength

    Benchpress 2 RM

  • Kettlebell Workout

    A)
    3 sets of
    12 Goblet cyclist squat
    15 double KB deadlift

    B)
    Double KB complex
    1-2-3-4-5 Clean and press
    2-4-6-8-10/arm Gorilla row
    3-6-9-12-15 Push up on KBs
    @same weight
    Rest 60" after each set

    C)
    For time
    50-40-30-20-10
    Farmer carry @heavy
    20-18-16-14-12
    Sumo deadlift high pull

  • PT Group TI 26.3. klo 10 Workout

    LÄMMITTELY
    Hartiarenkaan lihasten lämmittely ja aktivointi
    10min
    Hartiarenkaan liikkuvuus
    10min
    Hartiarengas <3 core

    KIERTOHARJOITUS
    3 x 30-40s./20s.
    1. Tuettu kulmasoutu kp oikea
    2. Tuettu kulmasoutu kp vasen
    3. Bird dog (polvet ilmassa)
    4. Boksille nousu
    5. Wall ball

    Merkkaa treenin tulokseksi kulmasoudun paino

  • BikeErg Workout Workout

    Lactate Treshold

    5min at RPE3 (or 75RPM), 4Min at RPE5 (or 80-85 RPM)
    4min at RPE3 (or 75RPM), 4Min at RPE5 (or 85 RPM)
    4min at RPE3 (or 75RPM), 3Min at RPE7 (or 85-90 RPM)
    3min at RPE3 (or 75RPM), 3Min at RPE7 (or 90 RPM)
    1min REST
    3min at RPE3 (or 75RPM), 2Min at RPE8 (or 90-95 RPM)
    2min at RPE3 (or 75RPM), 2Min at RPE8 (or 95 RPM)
    2min at RPE3 (or 75RPM), 1Min at RPE9 (or 95-100 RPM)
    1min at RPE3 (or 75RPM), 1Min at RPE9 (or 100 RPM)

    Total: 50min

  • Strong Front Workout

    For time:
    21-15-9

    Calorie row
    Deadlift (205/155)
    Box jump

    R5JC

  • Heidi's revenge Workout

    1. A) row for cals B) & C) 6 rope climbs 20 power clean 10 BOB

    rest 1 minute

    1. A) Run for cals B) & C) 20 HSPU 20 Front squat 20 T2B

    rest 1 minute

    1. A) Bike for cals B) & C) 40m hw or 6 wall walk 20 STOH 24 Slam ball 10/15kg

    3 rounds on each
    Barbell women: 83lb men: 114lb

  • OHS 4x2 Strength

    OHS 4X2

  • Partner-wod Workout

    A. -170/150 cal ski/ assault bike

    B.
    -12 double db hang power cleans 2x 15-20kg/ 12.5-15kg
    -8 burpee over db

    TC 15

  • Every 2:30 x7 (17:30) Workout

    -6 deadlifts, 60% of 1RM
    -6,9,12,15,18,21,24 box jumps

    *score is the time you can perform all the reps. So if you can do dl and bj to the 6th round(6+21), but fail to 7th, the your score would be 15:00.