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

  • 191124 Tiistai Workout

    For time
    200 lateral jump over DB
    100 sit-up
    80 DB hang snatch 22,5/15
    60 DB overhead squat

    *Share repetitions as you like, for ex.
    10 rounds: 20+10+8+6
    5 rounds: 40+20+16+12
    1 round: 200+100+80+60

  • Shoulder press (Wendler week 10) Strength

    Shoulder press (Wendler week 10)

    Set 1: 70% x 3
    Set 2: 80% x 3
    Set 3: 90% x 3+
    The % are calculated from 90% of your 1RM!
    3+ means AMRAP!

    *+2,5kg lisäys tähän sykliin

  • "Wood" Workout

    RX:
    5 Rounds For Time
    400 meter Run
    10 Burpee
    Box Jumps @60/50cm
    10 Sumo-Deadlift High-Pulls @40/30kg
    10 Thrusters @40/30kg

    1 minute Rest

    Scaled:
    300 meter Run
    10 Burpee box step up @60/50cm
    10 Sumo-Deadlift High-Pulls @35/25kg
    10 Thrusters @35/25kg

    1 minute Rest

    TC 32min

    RPE 4.5

  • 9.11.2024 Active Recovery Workout

    50 Minutes Of :

    50/40 Calories Any Machine
    16 Gorilla Rows
    10 Ring Push-Ups
    30s Hold Pull-Up Upper position.
    1:00 Plank Hold
    50/40 Calories Any Machine
    5 Seiza Squats
    3 Kneeling Jump to Box Jump
    20 Weighted Calf Raise on Floor

  • Back Squat 4x8 AHAFA Strength

    Back Squat 4x8 AHAFA

    Rest as needed between sets.

    RPE 4 (2-4 reps in the tank)

  • 4 rounds: Assault 3min hard, 3min easy Workout

    4 rounds:

    Assault 3min hard, 3min easy.

    Keep a steady pace during the hard period.

    RPE 3 (under anaerobic thershold)

  • 3x12min AMRAP with 3min rest Workout

    12min AMRAP:

    Row 80/60kcal
    Assault 60/40kcal
    AMRAP of Cindy

    Rest 3min

    12min AMRAP:
    Run 800m
    15 Devils Press 15/10kg
    Run 800m
    AMRAP of Wallball

    Rest 3min

    12min AMRAP:

    4 rounds:
    Assault 20/15kcal
    15 GHD Sit-Up
    Then
    AMRAP of Rope Climb the remaining time from 12min

    RPE 3 to 4

    Scale if needed

    This is not all out effort. Keep it to RPE 3 most of the time.

  • For time Workout

    For time:

    30-25-20-15-10 Thruster 30/20kg

    10-15-20-25-30 Row cal

    RPE 3-4

    First 30 thrusters, then 10cal row, then 25 thrusters and 15cal row... Final round is 10 thrusters and 30cal row.

  • 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) Flow of your choice (frog/hip/ankle/thoracic…)
    2) 10m Dragon Squat
    3) 10 Reverse Grip DB Bench Press
    3) 5sec Banded Core Hold
    4) 10-20sec Handstand Shoulder Opener
    5) 5+5 Crossloaded Box Step-Up
    6) Run 400m

  • 4-5 rounds for quality Workout

    4-5 rounds for quality, rest as needed.

    1) Bike/Row 20-40 cal
    2) 20m Walking Lunge (use loading if needed)
    3) 1-2 Rope Climb (legless)
    4) 5-10m Seal Walk
    5) 5-10 Good morning into snatch balance
    6) 5-10 Rower Pike-Up

    RPE 2-3