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

  • FOR TIME Workout

    For time:

    30 Db snatch @22,5/15kg
    20 ttb
    30 up&down
    20 ttb
    30 Db snatch

  • 6 x alkavalla minuutilla 5 raaka rinnalleveto + työntö Workout

    6 x alkavalla minuutilla
    5 raaka rinnalleveto + työntö 61/43kg tai n. @60%

  • INTERVALS Workout

    Intervals

    4x 2min ON / 2min Off

    20 Db snatch @22,5/15kg
    10 burpee over Db
    * remaining time max calories row

    Scaled 16 or 12 DB snatch

  • "Baseline" Workout

    “Baseline”

    Row 500m
    40 Air Squat
    30 Sit-Up
    20 Push-Up
    10 Pull-Up

    This is a sprint. Hit it hard! Target <6min

  • Rowing intervals Workout

    CONDITIONING

    Rowing intervals

    10 rounds (total of 10min)

    30sec ON, 30sec OFF

    Hit the intervals with RPE 4 (heavy breathing, but not gasping for air). Keep a steady pace and row the intervals with same SPM (stroke per minute) and speed. During the OFF, row with RPE 2-3. Don´t start to fast.

    Overall RPE 4

  • 5 rounds, E5MOM Workout

    5 rounds, E5MOM

    Bike/Airbike/SKi or Row 2min
    10 C2B or Pull-Up
    15 Push-Up
    20 Air Squat

    RPE 3-4

    Start a new round every 5th minute. Rest the remaining time.

    Target: same amount of cal on each round and each round within 5sec

  • Optional accessory Strength

    Optional Accessory:

    WEIGHTLIFTING

    Barbell Complex

    5-9 sets, every 90-120sec

    Power Snatch + Hang Squat Snatch + OHS

    Add loading each round and find heavy of the day.

    RPE 4-5

  • Back Squat Ladder Strength

    STRENGTH
    Back Squat Ladder (7/7)

    3 rounds with reps: 3-2-1

    Round 1: RPE 3-4 (4-6 reps in the tank)
    Round 2: RPE 4+ (2-4 reps in the tank)
    Round 3: RPE 4-5 (1-2 reps in the tank)

    Find 1RM of the day. It can be in the set of 1, 2 or 3. Use spotters and legit reps only!

    One round is sets of 3-2 and 1 performed at same loading. Rest only 1-2min between sets. Add loading to next round. 2-3min rest between rounds.

  • E5MOM x5 Workout

    E5MOM x5

    Row 20/15cal
    20m Sandbag Carry
    10 TTB

    RPE 3
    Start a new round every 5th minute. Rest the remaining time.
    Target: easy pace, heavy breathing but you can talk sentences.

  • Barbell Complex Workout

    Clean Complex

    5 set: Hang Squat Clean + Front Squat + Squat Clean + Front Squat + Hang Squat Clean

    Scale if needed. Touch and Go reps.