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

  • 3-5 Rounds: Workout

    10-20 GHD Sit-ups,
    10-20 Parallette Push-ups

  • EMOM12 thruster/c2b/row Workout

    12 min emom
    1 min: 3 thruster 70/50 kg
    2 min: 8-12 chest to bar
    3 min: 16/14 cal row

    Ota raskaampi tanko kuin edellisillä viikoilla. Samoin ota soutuun 1-2 cal enemmän kuin edellisillä viikoilla, kuitenkin max 16/14 cal

  • Amrap 12 (with partner) Workout

    Amrap 12 with partner

    Single arm DB hang c&j 8 reps (4/4)
    Lateral burpee over DB 6 reps

    -70-80% effort

    -Toinen tekee yhden kierroksen, toinen lepää ja vaihto. Yksi kierros kun molemmat tehnyt läpi.

  • Partner Row Workout

    With a partner,

    row 24 x 250 m. Partner A rows, while partner B rests. Then switch.

    hence, each partner rows 12 x 250 m, work:rest approximately 1:1

  • Front/Back Squat 7/13 Strength

    3 rounds
    Front/Back Squat 7/13x65%
    Do seven front squats @ 65% of 1RM
    Re-set and change to back squat without pause. Squat 13 times with the same weight as in the Front Squat.

  • 15min EMOM (5 rounds) Workout

    15min EMOM (5 rounds)

    1) Assault 10-20kcal
    2) 10-20 GHD Sit-Up
    3) 5-10 DB Hang Squat Clean 22,5/15kg

    RPE 3

    Scale if needed.

  • Grip and arm work. Workout

    5 Rounds of;
    90 sec double Kettlebell hold
    30 secs rest
    90 sec or max duration dead hang
    30 secs rest
    90 Secs bicep curls 20/15kg
    2 Min Rest after full the round.

    If you cannot work for the full 90 Secs go for max time or reps.

    This is going to get really tough on the grip and arms.

  • Hill Sprints Workout

    YGIG
    5 Rounds:
    10 Air Squat
    30m Sprint (Rubber band)

    5 Rounds:
    10 Squat Jump
    30m Sprint

  • Long EMOM Workout

    Working for 30 Mins; alternate
    1. 40m towel goblet carry at chest height
    2. 10 db bench press 22.5/15 kg (KBS if needed)
    3. 45 second dead hang
    4. 45 sec hercules hold 2x2.5/1.5kg
    5. 15 Hollow Rocks

  • 40 Min Recovery workout Workout

    40 Mins (8 Intervals)
    This should be a moderate effort!
    A. 4 Min Row
    Rest 1 min

    B. Run 400m
    Amrap 30 Air Squats, 50 DU's
    Rest 1 min

    60-70% or max heart rate. Should be sweaty but not too intense.