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

  • 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

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time

    21/15cal Airbike
    15 Deadlift @60/40kg
    9 Hang Power Clean
    6 Front Squat
    3 Jerk

    RPE 3 to 4

    Target <9min
    Badasses use 70/50kg.

    Or go by feel, without a timer.

  • 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.

    Practise Ice-Cream Maker for 10-15min (rings or bar)

    1) 1-3 Skin the Cat
    2) 10-20 Scapula Push-Ups
    3) 10-20 Bar Hanging Hip Touches
    4) 5-10 Rower Pike-Up
    5) 5+5 Single Leg Hip Thrust
    6) 20-50cal row/bike/ski

  • 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) 10-30 Handstand Plate Step-ups
    2) 10 Prone KB Row
    3) 8+8 Banded Reverse Lunge
    4) Banded Core Hold
    5) 5+5 KB/DB OHS
    6) 2-5min monostructural (run or machines)

  • 6 rounds for time Workout

    CONDITIONING

    6 rounds for time:
    12/9cal Airbike
    9 C2B
    6 Thruster @40/30kg
    2min rest

    Overall RPE 4, hit these intervals with very heavy breathing but with repeatable pace.

    Target: sub 90sec rounds with unbroken reps.

    Tailoring Options:

    Airbike→ Row/Bike/Ski
    C2B→ Pull-Up→ Ring Row

  • Shoulder Press 4x6 Strength

    Shoulder Press 4x6 @77,5%+

  • 241024 Torstai Workout

    2 rounds

    6min AMRAP
    16 DB reverse lunge 22,5/15
    8 strict pull-up
    16 sit-up
    8 burpee to target

    Rest 2min

    6min AMRAP
    16/12 cal easy row
    8 burpee over rower
    16 air squat
    8 push-up

    Rest 2min

  • Chin up Workout

    E2.30M x 4

    5-5-3-3 Chin up V.2 (2s pysäytys ylä-asentoon)

    Huom! 2s pysäytys ylä-asentoon. Tässä valmentajat huomio, että asiakkaat noudattavat ohjeita. Ylä-asennossa hartiat eivät saa nousta "korviin".

    Skaalaukset: kumppari, matala tanko tai kaverin avustus.

  • Power clean Strength

    EMOM x 10

    5x3 Power clean
    5x2 Power clean