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

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP

    15-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    EMOM x 32-40
    1) bike
    2) 5-15m hs walk / scaled2-4 wall walk
    3) bike
    4) 20-40m D-ball/sandbag carry

    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20 min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • Viikko 13 Workout

    Uusi sykli käyntiin. Alan modailemaan vähän metconien sisältöä hiljalleen kisaan valmistavammaksi. Soutu/ab/juoksu progressiot jatkuvat edelleen ja sama kaava etenee vielä voimailuissa, eli vaihtelevaa tekemistä. Alkuviikosta metconit ennen voimaa ja loppuviikosta toistepäin.

  • Back squat Strength

    10 kierrosta nousevalla paiolla laskevalla toistomäärällä,
    5x
    5x
    4x
    4x
    3x
    3x
    2x
    2x
    1x
    1x

  • Push Strength

    A: Shoulder press 5-5-5+
    B: Bench Press 3x10
    C: DB Shoulder flys 2set
    D: Standing Incline Cable press 2set
    E: Over head triceps Cable extensions 2set

  • Weightlifting Basics Workout

    A,
    Hip Muscle Snatch + Hang Muscle Snatch
    (5-8 sets x 1+2)

    B,
    Hip Power Snatch + Hang Power Snatch + OHS
    (5-8 sets x 1+1+1)

  • Power clean & Shoulder press Workout

    Power clean 3x5
    Shoulder press 4x8

  • Barbell Klubben Workout

    Snatch exersices
    ~10min
    3-4× with barbell / very Light weight , perfect technique
    A.1) Muscle snatch from hip ×3
    A.2) Muscle snatch from floor with no contact ×3
    A.3) No feet tall snatch ×3
    A.4) Tall snatch ×3

    B.1) Snatch pull from floor to above knee + snatch pull from floor to power position + low hang snatch 1+1+1
    ~12min

    C.1) Snatch grip push press behind neck w/3.sec pause @catch + ohs w/3.sec pause atg Adding weight, tecnique comes first!
    3+1 ~12min

    D.1) Overhead Squat w/double bounce
    10min 2reps @every 2 minutes

  • OPTIONAL ACCESSORY Workout

    2-3 rounds:

    10 barbell row
    20-30s hollow hold
    1-2min easy pace bike cooldown

  • 25.3.2024 Intervals Workout

    3 Sets* of intervals

    10 Each Rounds :

    0:30 Hard
    0:15 @ rest

    – Rest 3:00 between sets –

    • Alternate two (2) machines on each set:

    Set #1 – Echo Bike / Ski
    Set #2 – Row / Bike Erg
    Set #3 – Ski / Echo Bike

    These are classic “Ronnestad” short Vo2max intervals. You’re going for a hard, repeatable (about 6:00 max effort) pace. The first set might still feel pretty manageable, but the sets 2 and 3 should get very hard (and if not, you’re not going fast enough).
    Short recoveries between the intervals help your body clear (utilise) some of the accumulated lactate from the muscles. Alternating two machines in each set keeps the overall muscle fatigue lower (so you can get a more systemic training effect).
    Pace. Hard, repeatable (6:00 max effort pace or faster if repeatable).

  • C2b 5x8 Strength

    Strict