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

  • 5.1.2024 PK Workout

    100-120 Minutes @ HR ZONE 2

    20-22-24-26-28... Calories

    Ski
    Row
    Bike

  • 7.1.2024 PK Workout

    60 Minutes

    Any Machine 10 Minutes @ HR Zone 3
    ...into fast pace
    15 CTB
    15 HSPU
    15 TTB

  • DL & Cal row Workout

    10DlL 125/85kg
    40cal row
    20DL 102.5/70kg
    30cal row
    30DL 85/57.5kg
    20cal row
    40DL 60/42.5kg
    10cal row

  • Weighted pull-up 6x3 Strength

    6x3 heavy weighted pull-ups, 2-3 rest between sets.

  • 20.12.24 Strength

    SQUAT CLEAN

    Every 2min x3
    6 squat clean @80%

  • LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    EMOM x 40
    1) bike
    2) shuttle run / run / machine
    3) row
    4) crossover practice

    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • Weightlifting Workout

    A: Learning panda pulls - easy weight doubles (6-8 sets)

    B: Panda pull - 3x2 @1rm squat snatch

    C: Squat snatch waves, 2-1-1, 2-1-1, 2-1-1, start every set heavier than the last one

  • 19.7.2024 Dip & Row ( Basic & Prep. ) Workout

    ** Alternate A1 / A2**

    A1. Strict dip – 3 x 6 @3/2/2 RIR, Rest 1:00 before A2
    A2. Pendlay row – 3 x 6-8 @ RPE 8 (2 RIR on all sets), Rest 2:00 before A1

  • Extra Credit 06-04-2023 Workout

    OPTIONAL COOL DOWN
    1-2 SETS FOR QUALITY
    5 Up-Dog to Down Dog
    :30/:30 Three Legged Downward Dog Pose
    5 Cat/Cows
    :30 Happy Baby
    1:00 Rebound Pose

  • Extra Credit 29-02-2024 Workout

    OPTIONAL COOL DOWN

    ON A 10:00 RUNNING CLOCK...
    Foam Roll or Stretch as Needed