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

  • 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.

  • 13.11.2023 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Chest to Bar volume Workout

    Strickt chest to bar
    6x every 90s. 5 reps

  • EasyWOD 13.11.2023 Workout

    Voima
    E3MOM, 3 rounds
    box step up 10+10
    -ensin 10 yhdellä
    jalalla ja heti perään
    toisella

    WOD
    4 rounds 35s work/25s rest
    single arm kb swing alt.
    Kb DL+bicep curl+press
    KB snatch alt.
    Up down

  • 4 rounds for quality Workout

    4 rounds for quality
    8+8 box step down
    12 banded russian KBS
    10m KB walking lunge
    - use as heavy weight as form allows
    this is for quality so take your time to rest

  • GENERAL STRENGTH 1 Strength

    500m row
    then 3 rnds of
    7 goblet bulgarian split squat e/s 16/12kg
    7 RKBS (focus on hip drive) 16/12kg
    7 plate sots press 10/5kg

    Tempo FRONT SQUAT
    4x3 rest 2min
    5-3-X-2
    @ 75% of 1RM

  • Endurance WOD Workout

    On the 6:00 x 6 rounds:⁠
    20 deadlifts 50/30 kg
    1 200/1 000 m bike
    3 rope climbs

  • BBC Weightlifting - Week 45, day 4 (viikko 11) Workout

    RECOVERY

    10-15:00 minutes of banded march.

    45-60 minutes of zone 2 bike, row, ski, swim etc.

    Zone 2 -sykealue on 60-70% maksimisykkeestä