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

  • Deficit HSPU Workout

    5x every 2 min
    7 Strict Deficit HSPU
    - No prescribed deficit
    - if can't press up do every 3 min negative deficit HSPU

  • Hang muscle snatch 3x8 Strength

    Polvelta roikusta.

  • Tekniikkatunti Workout

    Squat clean + split jerk

  • Hikijumppa Workout

    2500m row + active/dead hang

    Toinen soutaa sen ajan kun toinen roikkuu. Saa jakaa parin kanssa miten haluaa.

  • Conditioning Workout

    3 rounds
    1 min bike erg
    7 kip swing
    5 abmat sit up
    5 push up

    5 Rounds for time

    15 T2B
    15 DB Devil presses
    15 Cal bike erg

    DB 2x22.5/15kg

  • Half Cindy Workout

    For 10 min
    AMRAP
    5 ring row
    10 push up
    15 air squat

  • Barbell Cycling Workout

    500m row
    3x
    10 banded dead bugs
    10 Jumping Lunges
    5 BB sots press behind the neck

    2 rounds 5 reps each
    - front squat
    - good morning
    - jerk drop (BB eye level, hells off and drop to power)
    - Clean pull under
    - Jerk dip + drive
    - high hang clean

    Barbell Cycling

    EMOM 10 mins
    5 TNG Clean and Jerks
    *Reps all unbroken
    - Choose weight accordingly, but still above 50% of 1 rm

  • Main site Friday 231208 Workout

    Every 6 minutes for 3 sets complete

    21-15-9 reps
    - Echo-bike calories
    - Kettlebell goblet squats
    - ♀ 24 kg
    - ♂ 32 kg

    Goal Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

    To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way.
    High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

    Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

    More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

    I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

  • Pull Up Workout

    Pull Up

    7 Rounds
    5-10 reps
    - look to complete reps unbroken each round rest 90 seconds between rounds

  • fast and furious Workout

    8 Min AMRAP

    16 Wall Balls
    12 KB Swings
    30m Shuttle run
    @9/6
    @32/24
    *Shuttle in 5m blocks