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

  • "MIKKO'S TRIANGLE" Workout

    EMOM 39:
    1min Row
    1min SkiErg
    1min Assault Bike
    1min Rest

    Set a single number of calories and complete that amount of work each minute - every minute.
    Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

    Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

    Scaling:
    Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.

  • Assault bike intervals Workout

    2min ON / OFF
    1. 55rpm
    2. 60rpm
    3. 65rpm
    4. 70rpm
    5. 75rpm

    OFF = easy pace
    Post total calories

  • Swinger deal Workout

    Heavy kettlebell high swing
    100 reps for (quality) time

    Use triple extension both in swing AND catch.
    This workout should not hurt your back but burn your CALVES and forearms!

  • "Return Of The King" Workout

    6 Rounds For Time:
    30 DU
    5 Sandbag Over Shoulder 60/40kg
    15m Single Arm DB Overhead Walking Lunge 25-30/15-20kg

    Rest 1:30 btw rounds.

    TC 5:00 per round.

  • Light Workout

    Animal walks 8min
    +
    4rfq
    5 Kipping HSPU, 3sec excentriskt
    Armgång i pullup-riggen
    10 lateral splitsquat/Cossack squat/carders ben

  • Takomo Next Level Workout

    A.) Every 3 minutes
    Back Squat
    4-4-4-3-3

    B.) EMOM 12
    Min 1: 10 m DB/KB front rack WL 2x 25kg / 2 x 17,5kg
    Min 2: 15/12 C2B pull-ups
    Min 3: 20/16 cal Row

    C.) 4 rds

    Bike 15/12
    Box jump overs 15
    American KB swings 20

    TC: 12 min

    -try maintain round time as close as possible. Pacing workout with moderate pace.

    D.) Recovery circuit 3 rds
    2 min Easy bike (damber 0)
    1 min dead hang
    30 sec banded lat stretch/side

  • Row, Toe to bar and wall Walks Workout

    12 MIN AMRAP

    • 12 Cals Row
    • 6 T2B
    • 2 wall Walks/climbs

  • MAYFLY PRO TRACK Workout

    A,
    Every 3 mins for 15 mins do:
    9 Wall Balls@12/9kg
    6 Bar Muscle-ups
    3 Goats

    Your "goat" is a movement that you need to work on. Be flextible on the reps. It can be a higher skill movement or working on positionig in some of our basic lifts. If you do choose a lift make it position/skill oreitned and take the emphasis off of loading.

    B,
    For quality:
    200 Seated Band Leg Curls
    200 Seated Calf Raises
    Banded Lateral Walk, L 30m/R 30m

  • Nanorosso 30.01.21 Workout

    5 rft
    30 cal bike erg
    30 wall ball da 12kg target 2.5m
    30 box jump over 60cm

  • Superkids 10-13 v WOD Workout

    10 min EMOM

    *Odd
    1-5 strict wide grip pull up

    *Even
    1-5 strict toes to bar

    Loppuun

    2 min max reps burpees