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

  • 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.

  • 2-5 set, rest as needed Workout

    2-5 set, rest as needed:

    1) Hollow Rock 360
    2) 60sec Active/Passive Hang
    3) 10-15 Banded Good Morning
    4) 5+5 Single Arm DB Thruster

  • 7x1 Squat Snatch Strength

    7x1 Squat Snatch
    Every 60-90sec

    Work up to 85-90% of 1RM

    RPE 4

  • Optional accessory Strength

    Optional Accessory:

    Squat Snatch

    Find Heavy of the day in 20min.

    Time starts when you load the bar.

    RPE 5

    Then 6-9 Singles every 60-90sec with 80-88%

  • Skill Day Workout

    @Skillday

    2-4 rounds, rest as needed, RPE 2-4, go by feel

    1) 1-2 Skin the Cat video
    2) 5-10 Crossbody Hollow Pull-Down video
    3) 10-20 Bar Hanging Hip Touches video
    4) 5+5 Lying Shoulder Circles video
    5) 10-20 GHD Hip Extension

  • WARM-UP Workout

    5min Row/Airbike
    Then 3 rounds:
    10m 4-Step Walk video or Inchworm Walk
    10 KB Deadlift
    10 KBS
    3+3 KB Goblet Lateral Lunge video
    30sec Plank Hold

    Squat Flow with a Plate video and/or Frog Flow video

  • 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) 30-50 DU or DU practice
    2) 5 Jefferson Curl
    3) 1-3 Rope Climb (legless)
    4) 10m Dragon Squat
    5) 3-10 Bottom Half + Top Half + Full TTB
    6) 5+5 Crossloaded KB/DB Squat