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

  • Back Squat Strength

    1x6
    2x5
    Maksimitoistot 75kg

  • Muscle & Power, CORE Workout

    Back: EMOM for 4 rounds
    1) 15 SDLHP
    2) 12 Reverse hypers on box
    3) 9 Ring rows with pause at top
    4) Rest

  • Endurance WOD Workout

    Every 3 minutes, for 36 minutes (3 rounds of each):
    Station 1 – 30/25 cal bike
    Station 2 – 50 double unders + 15 push ups
    Station 3 – Ski 500/400 m
    Station 4 – 25 sit ups + 15 DB push presses

  • Program60 240325 Workout Workout

    3 RFT
    7 Cal Ski
    15 DL 50kg
    30 Push-ups
    15 DL
    7 Cal Ski

    Rest 2min between rounds

  • Program60 240325 Strength Strength

    1/4 + 1 Deadlift
    A. Find today's heavy 5
    B. 4x3 @90-100% of A. Go every 3min

    One rep is lifting the barbell to right below the knee, returning it to the floor, followed by a regular deadlift. No touch and go.

  • Dead Lift 5x5 Strength

    DL 5x5

  • Circuit - Maanantai Workout

    LÄMMITTELY

    2 Kierrosta, :40s töitä / :20s lepo
    1) Soutu
    2) Askelkyykkykävely
    3) Boxille hyppy alas askelluksella
    4) Pyörä
    5) Etunojapunnerrus
    6) Leuanveto/Rengassoutu
    7) 1-Käden devil’s press

    KIERTOHARJOITUS

    3 Kierrosta, :45s töitä / :30s lepo
    1) Soutu
    2) Askelkyykkykävely
    3) Boxille hyppy alas askelluksella
    4) Pyörä
    5) Etunojapunnerrus
    6) Leuanveto/Rengassoutu
    7) 1-Käden devil’s press

    HUOMIOITA

    Harjoituksessa kehitetään peruskuntoa ja hieman perusvoimaa. Panosta hyvään laadukkaaseen tekemiseen ja tähtää variaatioon, jolla saisit tehtyä yhden pitkän sekä yhtenäisen sarjan työajan puitteissa. Hyvin onnistuneessa harjoituksessa saat hyvät poltteet kohdelihaksiin ja hengästyt kohtalaisesti.

  • Power clean + Squat Clean Strength

    
8 x 1+1 @60+% - build up as heavy as from allows
    
Go every 90s.


  • Back squat 3x3, 1x8 Strength

    Back squat 3x3, 1x8

  • 10 min EMOM: Row / Burpee Over Rower Workout

    10 min Alternating EMOM:
    Even Min:
    • 12/10 Row calories
    Odd Min:
    • Max Burpees over Rower
    Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 10 minutes is up. Score is total number of burpees over rower. Goal: 60