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

  • 23.7.2024 Workout warmup Workout

    3:00 Echo bike / 3:00 SkiErg @ easy
    2:00 Echo bike / 2:00 SkiErg @ moderate
    1:00 Echo bike / 1:00 SkiErg @ moderate hard
    +
    Build up to workout weight on power clean and jerk
    * prep the other movements between sets
    +
    1-2 Rounds @ workout pace
    15/12 (cal) Air bike
    12 Wall balls @ workout weight/height
    3 Power clean and jerks @ workout weight
    – 0:30 rest –
    8 (cal) SkiErg
    8 Burpee box jump overs, 24/20″
    8 (cal) SkiErg
    4 Burpee box jump overs, 24/20″

  • 26.7.2024 6 Rounds ( Basic & Prep. ) Workout

    6 Rounds, each for time

    400m Run
    20/15 (cal) BikeErg
    500m Row / 500m SkiErg (alt rounds)

    – Go every 8:00 –

    Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere and can keep your pace across all rounds. Set a target pace for yourself on the 1st round and work hard to stick with it.
    Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
    Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

  • 26.7.2024 Warmup Workout

    800m Jog
    3:00 BikeErg @ easy
    500m Row
    2:00 BikeErg @ faster
    500m SkiErg
    1:00 BikeErg @ fastest
    +
    Once through @ workout pace
    200m Run
    10 (cal) BikeErg
    200m Row
    200m SkiErg

  • Grace 30 RM Strength

    Grace 30 RM

  • FUNCTIONAL Bodybuilding Workout

    A, Barbell Box Step Up 4x 6/ side
    -Build up, then do the 4 sets / rest as needed
    -Use a heavier weight, than last week

    B, WOD:
    AMRAP 5
    -8 cal Echo Bike
    -8 Burpee Box Jump Overs
    Rest 2 mins
    AMRAP 5
    -10 Wall Ball
    -10 Box Jump Overs

    C, Isometric Work: (Tabata)
    Hamstring Hold
    Iso Single Leg Squat (L)+(R )
    Calf Raise with Iso Hold

  • 24.7.2024 SNATCH PUSH PRESS + OHS Strength

    1-2x1x[3+1]@barbell, 3+1@up to 75%, 3x1x[3+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

  • 24.7.2024 CLEAN + POWER JERK + SPLIT JERK Strength

    *split alternating both side 2=1+1
    2x2x[1+1+2]@barbell, 1+1+2@up to 70%, 3x1x[1+1+2]@75%, jerk-%, rest btw sets 2min

  • Conditioning Workout

    3 sets:
    2 Rounds:
    7 Sandbag Over Bar (armpit height) 60/40kg
    7 cal AB
    7,5+7,5m Double DB Walking Lunges 2x15/10kg (carry anyhow)
    7 cal AB
    - 1:1 Rest btw sets

  • 24.7.2024 SNATCH BALANCE + OHS -- prog. II Strength

    1-2x1x[2+2]@barbell, 3x1x[2+2]@75%, ohs-%, rest btw sets 2min *up to example 55-60-65-70%

  • Back Squat Strength

    6 sets of Back Squats
    Set 1: 3 @70%
    Set 2: 2 @75%
    Set 3: 1 @80%
    Set 4: 3 @75%
    Set 5: 2 @80%
    Set 6: 1 @85%
    - 2-3min Rest btw sets