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

  • 21.9.2024 Intervals Workout

    Descending intervals

    AMRAP 4
    40/32 (cal) Echo bike
    15 Thrusters @ 43/30kg
    15 Pull-ups
    SkiErg for calories in any remaining time

    – 3:00 Recovery (Easy Echo/Walk) –

    2 x AMRAP 3
    30/24 (cal) Echo bike
    12 Thrusters @ 43/30kg
    12 Pull-ups
    SkiErg for calories in any remaining time

    – 2:00 Recovery (Easy Echo/Walk) –

    3 x AMRAP 2
    20/15 (cal) Echo bike
    9 Thrusters @ 43/30kg
    9 Pull-ups
    SkiErg for calories in any remaining time

    – 1:00 Recovery (Easy Echo bike/Walk) –

    4 x AMRAP 1
    10/7 (cal) Echo bike
    SkiErg for calories in the remaining time

    – 0:30 Rest –

    4 x AMRAP 0:30 (alternate)
    1) Air Echo for calories
    2) SkiErg for calories

    – 0:30 Rest –

    Intent. We are looking to keep a high output on these throughout. IF you end up limited by the thrusters, adjust the weight down so you can keep all sets unbroken. IF you end up limited by pull-ups, either change to jumping pull-ups OR simply to bar-facing burpees in order to keep the intensity high.

    Pace. Hard pace from the start but if you go all out, you won’t make it to the end of the session (without slowing down significantly). The aim is to keep moving at all times = Thrusters and pull-ups should be unbroken (adjust weight/movement selection accordingly).
    Session RPE. 9/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace).

  • Twelvy 12 Workout

    12 min amrap
    36 DU
    24 Situps
    12 dumbell snatchs

  • MamaWod Emom32 Workout

    Emom32 = 4rds:

    1: 40m farmers carry
    2: 12 mountain climbers
    3: 12 plate gtoh
    4: rest
    5: 6 plate thruster
    6: mb/wb to shoulder
    7: 6 cal echo
    8: rest

  • Pause front squat Strength

    Pyramidi 3-2-1-2-3

  • Power Clean Strength

    5 sets:
    3 Power Cleans
    - Build by feel
    - Rest 2min btw sets

  • 12.1.2025 EMOM 6 x 2, Strength Workout

    ** HSW Speed** – 2 x EMOM 4-6

    7.62m Handstand walk for time

    – Rest 2:00 between EMOMs –

    Intent. Focus on speed (move as fast as possible) on each walk.

  • Unbroken 2025, karsintalaji 2 Workout

    "FRANkenstein"

    For Time:

    Time Cap: 8min
    Tie Break: Time after thrusters

    ♂ Barbell 50kg (40+: 40kg)
    ♀ Barbell 35kg (40+: 30kg)

  • Lunges 4x3+3 Strength

    Lunges 4xsets
    6 reps (3/leg)

  • Clean + front squat 3x1 Strength

    Clean + front squat 3x1

  • 9.9.2024 CLEAN + JERK Strength

    2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%,
    2+1@70%,
    1+1@75%,
    2x1x[1+1]@80%,
    1+1@90%,
    1+1@95%,
    1+1@100%,
    1+1@102%, jerk-%, rest btw sets 2min