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

  • Strongman goes cardio Workout

    6 x 5 min AMRAP + 2 min lepo

    In teams of 3 (the team members should be about the same weight)

    -Max cal on assaultbike on 20 sec intervals (one athlete cycles 20 sec, others rest, then the next one etc...)

    -Max reps sand bag over the shoulder (100 / 150 lbs)

    -Max m BW farmers carry (one athelete at the time is doing the work, others rest)

    -Max cal on rower on 20 sec intervals

    -Max m 1,5xBW yoke carry (one does the carry while others rest, then change..)

    -Max reps rope climb

  • Snatch single EMOM 10 Strength

    Snatch single EMOM 10
    -alota 75-80 ja rakentele ylöspäin.

  • Death By Burpee Workout

    Death by burpees (2 rep)

    Ensimmäisellä minuutilla suorita kaksi burpeeta ja sen jälkeen jokaisella alkavalla minuutilla lisää kaksi burpeeta niin pitkään kuin mahdollista

  • 30Sec On 30Sec OFF: Workout

    For 6 Rounds
    A) Row
    B) Bike
    C) Mountain Climber
    D) Up And Down

  • Split Jerk triples Strength

    WEIGHTLIFTING

    Split Jerk triples, every 90sec x6

    1-2 RPE 3
    3-4 RPE 3+
    5-6 RPE 4

    Bar from blocks or rack. Try to add 5-10% compared to last week.

  • EMOM 12 Workout

    EMOM 12

    Maksimissaan 45 sec duunia/ minsa

    Min 1: Weighted box step overs 8-10 reps (light to moderate load)
    Min 2: Strict T2B 6-8 reps ( 2 sec tempo down) UB reps
    Min 3: 5 burpee + 30 DU

  • Front Squat 4 x 3 reps Strength

    Front squat

    Every 3 minutes
    4 x 3 reps V*

  • 11.5.2019 Strength

    Back Squat

    3x10@70%, 3x2@85%

    SO 3:00

  • Köysikiipeilyä ja rengasdippiä Workout

    For quality

    RX:
    1 legless ropeclimb
    max reps ring dips

    Then
    4 rounds:
    1 legless rope climb
    Ring dips, 70 % of max reps

    Scaling options for rope climb:
    A) climb legless as high as you can, complete with legs
    B) two rope climbs with legs
    C) six straight body rope ascends

    Scaling options for ring dips:
    A) 3 negative ring dips each round (also if you have 1 - 3 ring dips, you can aim to do 1 ring dip, then 3 negatives each round. If you run out of ring dips, complete with negatives.
    B) static dips
    C) ring push ups
    D) normal push ups

  • Max reps vaaka rengassoutu Workout

    3 x max reps of supine ring row

    at least 3 min between the sets