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

  • Basic engine Workout

    4 x 6min on / 2min off: (A, B, C & D)
    A)
    2-4-6-8…
    DB snatch alt. 50/35lb
    Burpee over DB

    B)
    50 wallball 9/6kg
    Max cal row

    C)
    2-4-6-8…
    T2b
    KB swing 24/16kg

    D)
    600m run
    Max cal bike or ski

    RPE 4.0-4.5

  • 27.2.2023 Mobility Workout

    30s Banded Lat Stretch ( each )
    30s Banded Ankle Stretch ( each )
    30s Calf stretch on post ( each )
    30s Banded pass trough

    3 rounds :

    7 Wallballs
    3-5 HSPU
    3 Power Cleans
    1:00 Row

  • Muscle & Power, YV1 Strength

    Tempo Bench press (slow down, fast up) 4x8 reps

  • RestDay! Workout

    RestDay!

  • Endurance WOD Workout

    • Aim for HR Zone 2-3 for the whole workout
    • Low intensity
    • Control HR when on cardio

    45min @ easy pace:
    30-40cal machine
    8-12 strict knees to elbows
    20 slamballs

    400-800m jog
    3+3 turkish get up
    20m+20m SA farmers carry

    2-4min jump rope
    40m bear walk (forwards+backwards)
    10 superman roll

  • FUNCTIONAL Bodybuilding Workout

    Pulling strength + hyperthrophy focus day

    A) Main strength

    Bent over row
    5x6 reps
    - Build up and use the same (heavy) weight for each set
    Superset with:
    Strict press
    4x8 reps
    - Same (moderate) weight for each set
    -rest 2 mins-

    B) Accessory strength

    3 sets
    Strict chin up - (aim for 5-8 reps or option for toe spotted chin ups)
    -rest 30 sec-
    Seated banded row with 1 sec hold x 10-15 reps
    -rest 30 sec-
    Dumbbell hammer curl x 10-15 reps
    -rest 2-3 mins-

    C) Core work
    2-3 sets of:
    20-30 sec weighted forearm plank
    20-30 sec weighted hollow rock

  • PT Group TI 24.10 klo 11 Workout

    LÄMMITTELY
    Tasapainoilua ja availuja

    VOIMA
    3 x 8 Lattiapunnerrus
    3 x 8 Yhden jalan mave

    CIRCUIT
    3 x 40s./20s
    1. Stepperille/boksille nousu
    2. Slam ball olan yli
    3. Etuheilautus

  • Accessories Workout

    5 rounds for quality:
    20/16cal Ski
    15 Barbell Bicep Curls, choose weight
    10 DB Pullovers
    1min Sorenson Hold

  • FUNCTIONAL 2.12.2023 Workout

    AMRAP 8
    2-4 Wall walk (choose suitable reps for you)
    40 Double under/ 80 single under
    8 one arm devils press (alt.)

  • Push & pull Workout

    3 Rounds:
    Max reps of ring row
    Max reps of DB push up

    1min rest