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

  • Rowing pyramid Workout

    1000-800-600-400-200-200-400-600-800-1000m row
    In between sets
    5kb swings+5 wall ball, 10/10,15/15,20/20,25/25,25/25,20/20,15/15,10/10,5/5

  • 2 rounds Workout

    2min:
    21/17 cal Row
    amrap: Power snatch

    Rest 2min...

    2min:
    21/17 cal Row
    amrap: Power clean & jerk

    Rest 2min...

    2min:
    21/17 cal Row
    amrap: Thruster

    Rest 4min...

    (1 rnd: 60/40kg / 2 rnd: 40/30kg)

  • 2 rounds Workout

    Ring MU:
    8x
    Rest 60s.
    6x
    Rest 45s.
    4x
    Rest 30s.
    2x
    Rest 2.5min...

  • 30min amrap: fgb with a twist Workout

    30min amrap:

    • 20 Wall ball 3m (N 6kg / M 9kg)
    • 20 SDHP (N 25kg / M 35kg)
    • 20 Boksihyppy 50cm
    • 20 Push Press (N 25kg / M 35kg)
    • 20 Soutu (kalorit)

    (Fight gone bad template. No rest.)

  • Aerobic work Workout

    80 min
    1 min walk/1 min run
    11.25 km
    122/141
    7.10/4.18 min/km
    NB only

  • Aerobic work + JG + weightlifting Strength

    Morning: 60 min
    A. Aerobic work, 3 rounds:
    8 min Ski
    2 min rest
    8 min Bike
    2 min rest
    122/143, NB only

    Evening: 150 min
    Warm up EMOM14 + 10 m HSW
    1.Own skill
    - BMU practice for 10 min
    - 6 x 2 = 12 reps

    2.JG PP 10.10.2018
    A. Complete:
    - 3 x 5 ring swing
    - 3 x 5 rocking arch
    - 3 x 5 box assisted HTR
    - 5 x 1 HTR
    - 3 x 10 floor assisted strict muscle up
    - 2 x 3 turn with band
    - 3 x 1 MU as.
    - 2 x 1 MU + 3 fails
    - Total of 5 MU
    C. 3 rounds:
    - 60 s. straight arm plank hold

    3.Weightlifting
    A. Snatch from blocks warm up:
    3-4 sets of: Snatch high pull to chin + Muscle snatch
    25 25 25 kg
    B. Snatch from blocks (above the knee)
    Build to daily 3 RM

    2.Strength
    A. Front squat 3x1 @ 85%
    - Rest as needed
    75 75 75 kg

    B. Accessory
    B1. Barbell hip thrust
    3x10 @ medium weight - 55 kg
    B2. Three point row
    3x10 @ medium weight - 35 lbs

  • Gymnastics + strength Strength

    120 min
    Warm up EMOM12 + 14 m HSW
    1.Own skill
    A. Bfly pull up practice for 25 min
    - Progressions
    - Practice sets: 7 x 5 reps

    2.JG PP 9.10.2018
    A. 6 rounds: > 5 rounds, tekniikka hukassa
    - 7 butterfly pull ups
    -40 s. recovery pace box assisted butterfly pull ups

    B. 6 rounds:
    - 8 kipping HSPU
    - 40 s. recovery pace thrusters with a PVC pipe

    3.Stregth
    A. Bench press
    5x5 @ 50X1 Tempo
    - Build to a heavy set of 5. Respect the tempo!
    25 30 35 37.5 37.5

    B. Weighted chest to bar
    - 5 RM in 15 minutes

  • Mind Eraser 400m Workout

    AMRAP in 20 minutes
    7 Power Cleans (135/95 lb)
    7 Burpees
    400 meter Run

  • Heavy TORC Day - Front Squat Strength

    Warm Up Sets:
    50% x 6
    60% x 4

    Working Sets:
    75% x 2
    80% x 2
    85% x 2
    90% x 2
    95% x 2

    Drop Sets:
    85% x 4
    80% x 6
    75% x 8+ (Complete as many reps as possible on set of 8 or more)

    *If you complete ALL SETS on HEAVY TORC DAY then increase you working max weight by 5 lbs

    **Only increase working max after hitting ALL SETS of HEAVY TORC DAY, not LITE TORC DAY

  • Open Gym Workout

    Open Gym 1:30-3:00