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

  • Barbel Klubben Strength

    A.1) Sots press ×5
    A.2) Front squat to jerk ×3

    B.1) Jerk from rack
    Find 3rm

    C.) Snatch pull from Deficit
    1.) Find 5rm
    2.) Find 1rm

    D.1) Reverse hyper on box or ghd
    3×15

  • SKILL Workout

    deficit HSPU skills

    E2MOM 5 rounds
    3-8 (deficit) HSPU
    10 kb snatch alt.
    6-10 goblet squat

  • Conditioning Workout

    Partner Workout
    In 8 mins x 3 sets / REST 2 mins btw sets
    20m/person OH walking lunge
    20m/person Front rack walking lunge
    20m/person Suitcase walking lunge
    (Single arm, switch Side After 10m) @24/16kg relay style

    Remaining time in each set : max rounds/reps of
    50DU (25-25, You GO, I GO)
    30Usa Swing (15-15)@24/16kg
    10 burpee box jump (5-5)

  • RC 27.12.23 Clean Strength

    1 power clean + 1 hang power clean + 1 hang clean

  • EASY: T2B, box get up & erg intervals Workout

    E4MOM x5
    6-10 T2B / Toes-to-ring / kipping knees to chest / (s.l.) v-up
    6-10 box get up
    6-10 cal bike / ski erg / air bike

    Työaika: 1:30-1:45, TC: 2min / kierros.

  • Gymnastic Workout

    Kippailua ja hspu harkkaa

  • 3.1.2023 PK Workout

    90 Minutes @ HR Zone 2

    12 Minutes Any Machine
    3-5 Wallwalks
    3-5 Bar Muscle-Ups

  • 3.1.2023 Workout Warmup Workout

    2 rounds
    5 Inchworms
    10 Tall kneeling halos
    15 Tension swings
    10 Single leg DB snatches, alternating
    5m/side KB front rack duck walk
    +
    3 rounds @ increasing pace and load
    1 Wall walk
    20 Double-unders
    3 Bar-facing burpees
    4 DB snatches
    5 Toes-to-bar
    6 Thrusters

  • 2.1.2023 Intervals Workout

    4 Intervals (AMRAP)

    A1. 8-minute EMOM (0:30/0:30)
    1) Power clean and jerks @ 61/43kg
    2) Echo bike for calories

    A2. 8-minute EMOM (0:30/0:30)
    1) Wall-facing handstand push-ups for reps
    2) Box jump overs, 24/20″ for reps

    A3. 8-minute EMOM (0:30/0:30)
    1) Bar muscle-ups for reps
    2) Echo bike for calories

    A4. 8-minute EMOM (0:30/0:30)
    1) Burpee pull-ups for reps
    2) Shuttle runs* for reps

    • 1 Shuttle run = (7.62m) out + (7.62m) back

    Rest 2-minutes b/t intervals

    Debrief.
    – How was your pacing? Were you able to sustain your effort each time?
    – Which interval did you find the most challenging?
    – Did you stay consistent across each interval?
    – What two (2) things can you be proud of in this session?

  • Conditioning Workout

    Alternate “A” and “B”
    Every 4 mins x 8 sets
    A,
    4 burpee Pull up
    8 HR push up
    12 wall ball @9/6kg
    16 Kb USA swing @24/16kg
    B,
    Every 4 mins x 4 sets
    4 burpee T2B
    8 HSPU kipping/ Pike Push up
    12 Box jump @60/50cm
    16 air squat
    Goal : sub 3 mins work in each set
    After 4 sets keep 3 mins REST!