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

  • 2.3.2024 Workout warmup Workout

    3/2/1-minutes @ increasing pace
    Row
    Air bike
    SkiErg
    +
    2 rounds
    5/side Half kneeling hip rotations
    10 Hollow rocks

  • 26.2.2024 PK Workout

    EMOM 14

    1 Minute : 2 - 4 Weighted Pull-Ups
    2 Minute : 25 Double Unders

  • EASY: Wall walk, wb & machine Workout

    2min on - 1min off x5:
    1-3 wall walk / 2-4 feet on box wall walk
    10-15 wb
    10-15 cal machine

    Jatka siitä, mihin edellisellä intervallilla jäit.

    HUOM! Tämä on mahdollista tehdä myös WODin mukana, katso vain intervalliajat juoksevasta kellosta.

  • 2.3.2024 For time Workout

    3 or 4 Rounds, each for time*

    500m Row
    40/30 (cal) Echo bike
    500m SkiErg
    Go every 10:00

    • Your score is the slowest time on any round

  • Long Endurance Workout

    WARM UP

    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E3MOM x3-5 rounds
    1) bike
    2) row
    3) ski
    4) echo
    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • 26.2.2024 PK Strength

    Front Squat

    2 x 2 @ 100%

  • 26.2.2024 PK Strength

    Bench Press

    6 x 2 @ 80%

  • 29.2.2024 PK Strength

    Front Squat

    6 x 2 @ 80%

  • Hip Hang clean 2x2 Strength

    Dip and drive

  • 6.6.2024 Clean & Jerk Strength

    Clean and jerk (Snakes n Ladders) – 8 to 10 x 1 @ 80+% go every 1:30-2:00 between sets

    – Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)