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

  • Wod Strength

    Maastaveto 10-10-8-8-6-6-4-4

  • BikeErg workout Workout

    BikeErg Interval
    20 Sec Sprint (105+ RPM)
    40 Sec Easy
    20 Sec Sprint (110+ RPM)
    40 Sec Easy
    20 Sec Sprint (115+ RPM)
    40 Sec Easy
    20 Sec Sprint (120+ RPM)
    40 Sec Easy

    3x (4 Min Hard (85-90 RPM), 2 Min Easy)

    4x (30 Sec Standing Sprint on High Damper, 1 Min Easy)

    2 Sets:
    2 Min Mod (70-75 RPM)
    90 Sec Mod (80-85 RPM)
    1 Min Hard (85-95 RPM)
    30 Sec Hard (95-100 RPM)
    2 Min Easy Easy Recovery “Spin”

  • Weightlifting Workout

    A: Muscle snatch doubles up to heavy
    B: Power snatch + squat snatch up to heavy+ techniqua
    C: Emom 7’: Triple power clean +spit jerk

  • RestDay! Workout

    RestDay!

  • 2.8.24 Workout

    ACCESSORY

    Emomx9
    1) 40s landmine twist
    2) 40s double kb front rack walk (heavy)
    3) 40s pistol squats

    Landmine twist:

  • 18.12.24 Strength

    SNATCH COMPLEX

    3x 2 snatch + 2 hang snatch @70%
    3x 1 snatch + 1 hang snatch @75%

    Every 2min

  • 17.6.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Conditioning Workout

    8x AMRAP3 mins alternating between:

    A:
    Dumbell "Chief"
    3 DB Clean @2x22,5/15kg
    6 DB Push up
    9 DB squat
    REST 1 min

    B:
    5 Burpee over the rower
    10 cal row
    15 Plate G2OH@20/15kg

  • Bodyweight Training 15-04-2022 Workout

    A)
    Rope Climb
    Accumulate Volume 8-10 reps
    Options: Legless, Legs, Half Way, Rope Rows 4 x 10

    B)
    Strict Handstand Push-Up
    4 x 5-6. Rest 90s.
    Options: Deficit, Floor, 1-3 pads, Box Pike Push-Up 0-3 pads, Floor Pike 0-3pads, DB Strict Press Seated 4 x 6

  • PRVN Back Squats 2023-01-31 Strength

    Back squats
    - 5 reps @72% of 1RM
    - 3 reps @77% of 1RM
    - 1 reps @82% of 1RM
    - 5 reps @77% of 1RM
    - 3 reps @82% of 1RM
    - 1 reps @87% of 1RM
    - 5 reps @82% of 1RM
    - 3 reps @87% of 1RM
    - 1 reps @92% of 1RM

    new round every 1:45