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

  • Deadlift Strength

    Deadlift
    4x5 70%
    5+ 70%
    You can now go off your 1RM, if that feels easy then add 2.5-5kg.
    Post AMRAP reps in comments

  • Saturday fun Workout

    50/40 cal Row/Bike
    50 Wall balls @ 9/6kg
    +
    21 – 15 – 9
    Deadlift @ 100/70kg
    15m Handstand walk each round
    +
    50 Wall balls
    50/40 cal Row/Bike

    Scale HSW to 5 wall climbs.

    TC 25 Mins

  • Anaerobic sprints Workout

    You can do this on either the bike or rower but stick with the same machine.
    8 x 30 secs on 2:30 rest

    You want to go hard on this. Post total calories. Set up your machine;
    - Menu
    - intervals
    - intervals time
    - 30 on 2:30 rest.

  • Ew: COD* Workout

    5 x Shoulder to Overhead
    30 x Double Unders or 60 x single unders
    7 Rounds, For Time

    *Hybrid workout

  • Gymnastics skill & conditioning Workout

    EMOM20
    1. Pull skill*
    2. Erg of choice
    3. Push skill*
    4. Erg of choice
    5. Rest

    Pull skill = RMU, BMU, C2B, Pull Up, Strict work
    Push skill = Strict HSPU, Kipping HSPU, Box HSPU

    *max 45 sec work

  • Deadlift/Chinups Strength

    4 sets of
    8 Deadlift @60-75%
    4-8 Strict Chinups

  • OHS (3/4) Strength

    E3MOM x5:
    3 OHS (no pause)
    - RIR 1 viimeisellä sarjalla

  • Core Workout

    4 Rounds
    20s Adduction bias side plank (R)
    rest 20s
    20s Adduction bias side plank (L)
    rest 20s
    20s Knee raise
    rest 20s
    20s V-up
    rest 40s

  • Tuplanarutekniikka päivä 1 Workout

    Tuplanarutekniikka päivä 1

    3 x 10s paikallaanhyppy ilman narua
    3 x 20s naruhyppy
    5 x 2 naruhyppy + 1 korkeahyppy
    5 x 5 nopea naruhyppy + 5 hidas naruhyppy
    10 x 2 naruhyppy + 1 tuplanaruhyppy

  • 2 Clean & Jerks Strength

    10 sets,
    new set every 75sec
    2 Clean & Jerks (reset to the second lift)

    start at about 65% of 1RM