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

  • 19.2.2024 PK Strength

    Front Squat

    3 x 3 @ 95%

  • 22.3.2024 EMOM 40 Workout

    EMOM 40:00

    1) 10-20 cal Row
    2) 10-20 (cal) BikeErg
    3) 10-20 cal SkiErg
    4) Rest

    – Pick a number of calories you target for each minute then aim to stick with it through the EMOM (but rather start a bit too slow and pick up the pace vs going off too hot and having to drop the pace down as you go).

  • 22.3.2024 Warmup Workout

    5:00 BikeErg* + 3:00 Row** + 3:00 SkiErg

    • Easy pace on the bike **Build up pace each minute on the row and SkiErg machine (easy/moderate/moderate-hard).

  • FUNCTIONAL BODYBUILDING Workout

    a ) Main strength /Pulling progression/
    Week3

    5 sets
    RX: 8-10 Upscaled banded chinp up
    SC: 3-5 (weighted) Negative chin up

    b ) Accessory strength (arms)

    3 sets
    10 KB horn grip biceps curl@moderate
    15 Bench/Box triceps dip

    3 sets
    20-30” double DB gun hold@moderate
    10-10 DB horse kick@light

    c ) ‘Pump sesh’

    8’ Amrap w/ a Partner
    P1: Max distance pinch grip plate carry
    P2: Max plate GTOH
    — switch anytime
    — RX loads: 15/10kg and 20/15kg
    — SC loads: 10/5kg and 15/10kg

  • Metcon Workout

    4 rounds:
    20sec Jumping lunge
    10sec rest
    20sec v-up
    10sec rest
    20sec broad jump
    10sec rest
    20sec mountain climber
    10sec rest
    60sec rest

  • 15.3.2024 D) DEADLIFT Strength

    *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
    6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
    *target load of max ~71%, bs-%, rest btw sets 3min

  • Pull Workout

    A: Weighted ring chin ups 3x5
    B: SA Kb rows 2x15
    C: Forward leaning Db Shoulder flys 2x12
    D: Supinated Db biceps curls 2xMax
    E: For time:
    5-10-15-20-25-20-15-10-5 Rkb swing @24kg Kb

  • Clean 5x3 + 1x2 Strength

    Clean 5x3 + 1x2

  • MPF Workout

    00:00-15_00 warmup
    TARGET: ankles, wrists, rotations, balance, move sideways/backwards/rotating

    15:00-25:00
    10 Jefferson curl + squat
    10 Deep squat + back fleaxion and extension with DB
    5+5 Split stance thoracic rotation

    25:00-40:00
    10+10 Hip external rotation
    10-20 Banded hipflexors + hollow hold
    5+5 Cossack squat into knee tap
    10-20 Tibia raise

    40:00-55:00
    5+5 Feet supported shoulder circles
    10+10 Shoulder extension from box
    10 Shoulder external rotation (wall slide) with band
    45sec Single arm dead hang (alternating)

    55:00-60:00
    30s Quadruped neck extension and rotation
    10+10+10 Neck side lifts + neck abs

  • Push Strength

    A: Bench Press amrap@77,5kg + 3x5 deload
    B: Incline Db Bench press 2set @ 30° incline
    C: Incline Db Bench press 2set @ 45° incline
    D: DB Shoulder flys 2set
    E: Cable triceps push downs 2set