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

  • Clean Strength

    3x3 AHAP

  • Conditioning Workout

    For high quality intensity:

    YGIG / couplet
    12 Fat bar front rack step b. lunge (2x 20/15kg)
    12 Ring row neutral grip

    12 Fat bar zercher step b. lunge
    12 Ring row neutral grip

    12 Fat bar oh step b. lunge
    12 Ring row neutral grip

  • Deadlift / Press Strength 2. Workout

    5 Rounds

    A1)
    Romanian deadlift x 6
    Tempo 3-0-X-1
    Rest 1:30

    A2)
    Shoulder Press x 6
    Tempo 3-1-X-1
    Rest 1:30

  • Deadlifts and front squats Workout

    For time:

  • Overhead squats and kb swings Workout

    2 x 5min amraps:

    • 10 ohs @ 42,5/30kg
    • 10 kb swing 32/24kg

    Rest 5min between rounds

  • 4rds Workout

    8 x Front Squat
    rest 2.5min
    8 x Romanian DL
    rest 2.5min

  • 3 x max dead hang Workout

    Pull up grip, no re-gripping!
    2min rest between sets

    Score is total accumulated time!

  • Mikko's Triangle Workout

    40:00 EMOM
    Min 1: Echo Bike cal
    Min 2: Row cal
    Min 3: Ski cal
    Min 4: Rest

    • Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
    • The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
    • Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

    • You can also do this like “easy cardio”. Just work 50sec easy pace, every working minute.

    • SKAALAUS:
      20/16-->15/12-->12/9-->10/8-->9/7 cal

  • Deadlift Strength

    Deadlift

    4x8

  • 3RM Chin up Strength

    Find your 3 rep max for weighted chin up in 10 min