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

  • Powerbuilding dag28 Strength

    A: 8min emom
    3x clapping push ups
    B: CGBP 5x3 @ RPE7
    C: Superset x3
    C1: DB shoulder flys x8-12
    C2: DB row x8-12/arm
    D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
    E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

  • Powerbuilding dag34 Workout

    A: 8min emom
    1-3 box jumps
    B: Cluster squats 3x1-1-1-1-1 @förra veckans vikt
    C: Snatch pull 5x2 fokus form
    D: Superset x3
    D1: Incline bench press x5
    D2: Singel arm chines rows x8-12/arm
    E: Superset
    E1: Adduktor sliders x8/ben
    E2: Banded ab crunches xMax

  • Endurance Workout

    • 40 Min of:
    Row 4’ @ 60% MHR +
    6 Round of
    3’ @ 65-70% MHR (22-26 s/m)
    2’ @ 75-80% MHR (24-28 s/m)
    1’ @ 85-90% MHR (26-30 s/m)

  • 23.6.2024 Pull ups & Press Workout

    8-8-6-6-4 reps:

    Strict pull ups
    Strict press @moderate load

    Go every 3:30

  • Engine - 7+13 Strength

    5 sets, rest as needed between sets

    7 Front Squat + 13 Back Squat AHAFA

    Ohje: tee 7 etukyykkyä ja perään 13 takakyykkyä. Kovikset ottavat tangon maasta ja siirtävät sen itse etukyykkyjen jälkeen niskaan. Voit ottaa tangon räkistä ja käyttää sen räkin kautta siirtäessäsi sen niskaan.

  • Powerbuilding dag27 Workout

    Run/row 5x3min vila1:1

  • Warmup Workout

    Warmup

    5 Rounds For Time @ 75% Effort
    250m Row
    8 Double KB Clean
    8 Double KB Push Press
    *Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.

  • Accessory wod Workout

    4-5 sets:
    10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
    15 GHD Hip extensions @ 2222 tempo
    20 Ab mat sit-ups @ 3111 tempo

  • Powerbuilding dag25 Workout

    Run/row 8x1000m 1min vila

  • Powerbuilding dag33 Strength

    A: 8min emom
    3x clapping push ups
    B: CGBP 3RM
    C: Superset x3
    C1: Push ups 3xMax
    C2: DB row x8-12/arm
    D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
    E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set