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

  • Strength 16-10-2023 Strength

    Overhead or Front Squats
    6-4-2 | 4-3-2

    • Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
    • Week 3 of 5
    • RPE 9

  • FRONT SQUAT Strength

    Front squat 4s tempo

    5x3

    E3MOM / 40X0 tempo squat

  • Deadlift Strength

    E3M x 5

    2 Deadlift V.1-2

    Up to heavy but technical!

    Nouse raskaaseen kahden toiston sarjaan huomioiden toistoreservi. Ei touch & go.

  • 181124 Maanantai B Workout

    On the minute for 12min
    1. 40/30/20s Bike erg / echo bike cal
    2. 40/30/20s row cal
    3. 40/30/20s shuttle run (1x = 7m)
    4. Rest

    *Try to increase pace every round

  • B ) Every 30sec for 10min. Strength

    B ) Every 30sec for 10min. (Total of 20 reps)

    Squat Clean + Push Jerk, use 80-88% of A.

  • C&J Workout

    E1.20M x 4

    1 power clean + 1 hang squat clean + 2 split jerk (2s catch pause) @40-50% of 1RM

    Kevyet ja tekniset painot.

  • Banded deadlift Strength

    E2.30M x 4
    4 banded deadlift - explosive

    Ideana tehdä toistot mahdollisimman räjähtävästi. Liikenopeus ei saa hidastua toistojen aikana. Käytä punaista tai mustaa kumpparia. Dead stop maassa. Paino noin 50% of 1RM.

  • C&J Strength

    EMOM10
    1 C&J @60-70%

    Nousevalla painolla. Voit tehdä esim 2 sarjaa samalla painolla ja sen jälkeen korottaa. Toistot pitää olla teknisiä!

  • Saturday AMRAP 15 Workout

    AMRAP 15

    • 21/18cal machine
    • 15 box jump over
    • 9 up & down

  • Rowing intervals Workout

    Rowing intervals, 10 rounds (20min workout)

    1min ON, 1min easy pace.

    RPE 3 (under anaerobic thershold)

    Don´t get off the rower during easy pace.