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

  • Pe 10.11.2023 kisa: pääliikkeet Workout

    Kyykky 3x87,5%

    Penkki 3x87,5%

    Maastaveto 3x87,5%

  • Push-up Sally Workout

    Sally go up - Sally go down:
    - Push-ups

  • Viikko 46 Workout

    Tällä viikolla kevyt viikko, tee 3-5 treeniä. Skippaa joku jos tuntuu ja vähintään 2 täyttä lepopäivää. Lataile akkuja mahd paljon. Kevyen viikon jälkeen otetaan 2 viikon ajan perus cf jumppailua ja vähän sekalaista tekemistä ennen kuin aloitetaan uusi kausi 4.päivä joulukuuta!

  • Conditioning Workout

    Every 6 mins x 5 sets

    500m row/ski / 1000m bike
    21 box jump@60/50 cm
    15 pull ups
    9 dumbbell thrusters@2x22,5/15 kg

    Goal: at least 2 mins rest each set

  • 13.11.2023 PK Strength

    Snatch Balance + OHS

    5 x ( 1 + 1 ) 80 - 85%

  • Ring dips Workout

    Ring dips
    5-5-5-5-5-5
    rest as needed
    use bands or weights

  • 13.11.2023 PK Strength

    Snatch Pull ( reset between reps )

    3 x 3 @ 90%
    3 x 2 @ 100%
    2 x 1 @ 110%
    3 x 1 @ 115 - 120 %

  • 13.11.2023 PK Strength

    Back Squat

    5 x 5 @ 85%

  • 14.11.2023 Intervals Workout

    6 Intervals

    A1. 3-minute AMRAP

    Bike 1000/900m
    +
    AMRAP in the remaining time
    5 Power clean and jerks @ 60/42.5kg
    5 Bar muscle-ups ( Reduce reps (3 to 4 reps) or CTB )

    A2. 3-minute AMRAP

    30/24 (cal) Row
    +
    AMRAP in the remaining time
    15 Wall balls @ (20/14lbs), 10′ target
    35 Double-unders

    Rest 2-minutes b/t intervals

  • 13.11.2023 Intervals Workout

    3 Sets of intervals

    A1. 12-minute AMRAP

    100/70 (cal) SkiErg
    BikeErg for calories in the remaining time

    Rest 3-minutes

    A2. 12-minute AMRAP
    100/70 (cal) Row
    BikeErg for calories in the remaining time

    Rest 3-minutes

    A3. 12-minute AMRAP
    100/70 (cal) Echo Bike
    BikeErg for calories in the remaining time

    Pace. Your pace on these should be around what you can keep for a 30-minute AMRAP or RPE 7-8/10 (“Comfortably hard”).
    Feel. Our aim in today’s intervals is consistency over each 12-minute AMRAP. Each interval is a machine couplet, and your pacing and effort should be the same on each machine, regardless of distance or format.
    The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.