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

  • 4.5.2024 3 Rounds Workout

    3 Rounds (can do this AFTER the competition workout)

    0:30-0:40/side Copenhagen plank*
    8-12 Seated good mornings
    8-12/side KB Side leans

  • Conditioning Workout

    EMOM 10
    Odd min : 12 burpee
    Even min : 12 wall ball

    Add one rep to each movement After each round. ( last round 16-16 )

    Rest 5 mins

    EMOM 15*
    1. Min : 15 Single Kb squat clean @24/16kg
    2. Min : 15 push up
    3. Min : 30 Double under / 30” amrap du

    *scale reps to fit into 45” !

  • Conditioning Workout

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x3min Monostructural Work (moderate/hard)
    - Every 3min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    10-15min Cooldown

  • 28.4.2023 Hell N Back Workout

    3 Rounds For time :

    400m Run ( 500m Row )
    21 Deadlifts 85/60kg
    12 Chest to bar pull-ups

    TC 15

    • Let's run at pace that allows us to push the inside movements.

    • Aim for 1-2 Sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer the we hold onto the barbell, the more it is going to impact the grip for the pull-ups.

  • Voimaa ja kuntoutusta 5x2 Strength

    Wups
    Availut + fyssariliikkeet

    E4 x 5
    2 x Deadlift (90-95%)

    Clean tekniikkaa
    Ylikuormaisia vetoja maasta ja hangista

    30/5 x 9, Core
    1) Hollow hold
    2) Chinese plank
    3 Rest

  • Squat Clean 3-3-2-2-2-1-1-1-1 Strength

    9 sets of clean:
    3-3-2-2-2-1-1-1-1
    New set every 2 minutes

  • "Smoke & Mirrors" by Comptrain Workout

    AMRAP 20:

    200 Meter Run
    Max Unbroken Push-ups
    200 Meter Run
    Max Unbroken Toes to Bar

  • ”Kolme varttia” tai ”45” Workout

    3 rounds for time, every round 15min TC

    1. Round:
      5 burpee
      10 box jump
      X15

    2. Round:
      5 T2B
      10 KB swings
      X15

    3. Round:
      5 DB snatches
      10 jumping lunges
      X15

  • AMRAP5 Workout

    AMRAP5
    Squat clean&jerk
    (Rx 70/50kg TAI 70-80% voimaosion isoimmasta painosta)

  • "SOS" by Comptrain Workout

    On the 4:00 x 5 Rounds:

    60 Double Unders
    30/21 Calorie Row
    10 Thrusters 43 / 29 kg