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

  • Football 20 Strength

    A: Bygg upp till tung 1:a clean
    B: strict chin ups 3xMax
    C: 8min emom
    Odd: 5x thrusters + amrap ring rows
    Even: 15 russian twist (L+R=1rep)

  • 9/4/20 Workout

    2rds
    20 high knees
    10 lunge
    20 jax
    10 shoulder taps

    WRK(30)
    5 giant sets
    8 hammer curls
    8 tricep oh ext
    8 reverse fly
    8 alt strict db press
    8 plank to bridge
    8 v-ups

    Finisher
    15 side plank punch thru per
    1:00 samson stretch

  • Back squat Strength

    Heavy 3

  • Assault Bike Interval Workout

    4 rounds

    3 min at 85% effort
    30 seconds at 40% recovery effort
    10 seconds at 80% effort
    10 seconds at 90% effort
    10 seconds at 100% max effort

    Rest 4 minutes between rounds.

  • Winter War 2020 Karsintalaji 2 & 3 Workout

    6x 4min. windows:
    A: 30cal Row + 6 Ring Muscle up
    B: 30cal Row + 13m HS-walk

    And then...

    4min. Window:
    Max weigth:
    Squat clean + Front squat + Hang Squat clean

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 rounds:
    4 min on/1 min off @ VK1 – VK2 pace
    - 2.10, 2.10, 2.10 (160 w)
    Rest 3 min
    B. 3 rounds:
    4 min on/1 min off @ Slightly faster than first sets
    - 2.07, 2.07, 2.07 (170 w)
    HR 154/176
    Cool down for 5 min

    PM: 130 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 15x1 + 5x2
    - MU x25

    3.BCTB
    - Drills
    - BFLY x20
    - BCTB x15

    4.Weightlifting
    Snatch x 1
    Go every 90 s. x 12, start @ 60 %

  • Wod Workout

    Amrap 8min
    Raaka rive 2,4,6,8,10 jne....
    T2b 4,8,12,16,20,24 jne....

  • Endurance WOD Workout

    10 minutes with consistent pace:
    Bike for meters, every 500 m perform 10 m quadruped crawl.

    4 minutes rest

    10 minutes with consistent pace:
    Row for meters, every 400 m perform 12 KB swings (24/16 kg).

    4 minutes rest

    10 minutes with consistent pace:
    Ski for meters, every 400 m perform 10 goblet squats and 20 s passive hang.

  • B5. Front squats Workout

    4x4 @85% of 1 RM clean

  • Teens 14-16v WOD Workout

    EMOM 12

    *Odd: 4 snatch, 70%
    *Even 1-3 ropeclimbs (legless)

    scaled:
    *legless as high as you can, rest with legs
    *6 rope pull ups