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

  • Tsyäkän jälkee voimaa Strength

    4 rounds for quality:
    7 strict press 30kg
    16kg kb gorilla row 10/10
    20 abmat sit-ups

  • 21.9.2024 Intervals Workout

    Descending intervals

    AMRAP 4
    40/32 (cal) Echo bike
    15 Thrusters @ 43/30kg
    15 Pull-ups
    SkiErg for calories in any remaining time

    – 3:00 Recovery (Easy Echo/Walk) –

    2 x AMRAP 3
    30/24 (cal) Echo bike
    12 Thrusters @ 43/30kg
    12 Pull-ups
    SkiErg for calories in any remaining time

    – 2:00 Recovery (Easy Echo/Walk) –

    3 x AMRAP 2
    20/15 (cal) Echo bike
    9 Thrusters @ 43/30kg
    9 Pull-ups
    SkiErg for calories in any remaining time

    – 1:00 Recovery (Easy Echo bike/Walk) –

    4 x AMRAP 1
    10/7 (cal) Echo bike
    SkiErg for calories in the remaining time

    – 0:30 Rest –

    4 x AMRAP 0:30 (alternate)
    1) Air Echo for calories
    2) SkiErg for calories

    – 0:30 Rest –

    Intent. We are looking to keep a high output on these throughout. IF you end up limited by the thrusters, adjust the weight down so you can keep all sets unbroken. IF you end up limited by pull-ups, either change to jumping pull-ups OR simply to bar-facing burpees in order to keep the intensity high.

    Pace. Hard pace from the start but if you go all out, you won’t make it to the end of the session (without slowing down significantly). The aim is to keep moving at all times = Thrusters and pull-ups should be unbroken (adjust weight/movement selection accordingly).
    Session RPE. 9/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace).

  • 21.9.2024 Workout warmup Workout

    Warm-up
    3:00 SkiErg / 3:00 Air bike@ easy
    2:00 SkiErg / 2:00 Air bike @ moderate
    1:00 SkiErg @ moderate hard
    +
    2 Rounds
    8 Goblet squats (slow tempo)
    5 Scapular pull-ups
    5/side Bottom-up KB presses
    0:10-0:20 Hollow hold
    0:10-0:20 Arch hold
    +
    Build to workout weight for thrusters
    * Prep pull-ups between sets
    +
    @ workout weight
    12/8 (cal) Air bike
    6 Thrusters
    6 Pull-ups
    12/8 (cal) SkiErg

  • Strength 21.11 pt 2 Strength

    Overhead press 3 x 10 reps

  • Heavy Strength

    A: Standing SL hamstring curls x10
    B: Bench Press 5-5-5+
    C: WPU 3set
    D: Incline db Bench Press 4set
    E: Leg extensions 2set
    F: OH triceps Cable extensions 1xMax

  • Light Strength

    A: Broad jumps 8x3
    B: Power Clean 8x3
    C: Deadlift 3x5
    D: Bench press 3x10
    E: Seated Rows 2set
    F: DB Shoulder flys 1xDrop set

  • Team of 3 AMRAP #masu Workout

    AMRAP20

    Team of 3:

    15 D-ball over shoulder 40kg
    30 STOH 50/35kg
    750m Row

    Split anyhow

  • FS EMOM #masu Strength

    E1,5MOM9

    3 Front Squat

  • DL EMOM #masu Strength

    E1,5MOM9

    5 DL

  • Pn-reeni Strength

    Koronakuntoutusta, työntö. Alemmissa painoissa rivet tuplana.