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

  • Front Squat Strength

    Front Squat, work up to heavy 3RM
    +
    2x4 @85-90% of 3RM

  • 111124 Maanantai B Workout

    3 rounds for reps
    1min burpee broad jump
    30s rest
    1min wall ball 20/14
    30s rest

  • 4 x AMRAP 5 Workout

    4x AMRAP 5

    1) cindy
    5 pull up
    10 push up
    15 air squat

    2)
    10 s.a Db hang clean&jerk
    10 s.a Db box step over

    rest 3min between sets

  • 041124 Maanantai B Workout

    DELOAD WEEK

    3 rounds
    In 1min
    30s hard echo bike / bike erg for cal
    AMRAP jumping lunges
    3min rest

    *Result is bike cal + jumping lunge reps

  • 18 min kehonpaino ja laite Workout

    18min

    6-12 leuanveto
    10-15 etunojapunnerrus
    30cal laite

  • WARM-UP Workout

    2-3 rounds:
    20cal Row
    5+5 DB Split Snatch (from floor)
    5+5 DB Hang Power Clean + Push Jerk
    10 Hollow Rock video
    15-30sec Banded Lateral Walk video

    Squat Flow with a Plate video and/or Thoracic Flow video

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 5 Banded OHS
    2) 10-30sec Flutter Kicks
    3) 5+5m Banded Walk/March
    4) Handstand Shoulder Opener
    5) 5-10 Barbell Roll-Out
    6) Bike/Row 20-30cal
    7) 20-30 Mountain Climber

  • Back Squat Ladder Strength

    Back Squat Ladder (3/7)

    3 rounds with reps: 6-5-4

    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 (1-3 reps in the tank)

    One round is sets of 6, 5 and 4 performed at same loading. Rest only 1-2min between sets. Add loading to next round. 2-3min rest between rounds.

  • 4 rounds: 90sec ON, 60sec OFF (40min total) Workout

    CONDITIONING

    4 rounds: 90sec ON, 60sec OFF (40min total)

    1) Row 15/10cal + Burpee over Rower
    2) 15/10cal C2 Bike + DB Snatch (alternate arms)
    3) 15/10cal Airbike +TTB
    4) Ski 15/10cal + Box over Jump

    RPE 3, you should be able to keep up a conversation.

    Target: nice and easy moving with repeatable pace.

  • Strength work Workout

    STRENGTH

    E2MOM x5

    3 Front Squat Back Squat +6 Back Squat

    RPE 3 to 3+

    Use same loading for both movements. Bar from the rack or ground. Squat with perfect form.