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

  • Day 23.2 Strength

    Push Press 2-2-2-2-2-2 @ Heavy

    • Same weight in every set

  • Day 14.3 Strength

    3x12 Dumbbell Bench Press

  • 23032026 Maanantai Strength

    Deload week

    A) Seated broad jump
    4 x 3 / go every 90s

    B) Back rack reverse lunge
    4 x 8 / rest 2 min

    C) 2 rounds
    8+8 curtsy lunges
    8+8 single leg calf raises
    8+8 single leg glute bridges

  • Upperbody strenght Strength

    EMOM 20:
    1. 4-4-3-3 seated BB press @ RIR 0-1
    2. 30s DKB overhead carry
    3. 3 chin up @ RIR 0-1
    4. 15s ring row hold @ challenging
    5. REST

  • OPEN WORKOUT 26.2 Workout

    BENCHMARK
    For time:
    4x6m dumbbell overhead walking lunge (15/22.5kg)
    20 alternating dumbbell snatches
    20 pull-ups
    4x6m dumbbell overhead walking lunge (15/22.5kg)
    20 alternating dumbbell snatches
    20 chest-to-bar pull-ups
    4x6m dumbbell overhead walking lunge (15/22.5kg)
    20 alternating dumbbell snatches
    20 Ring muscle-ups
    Time cap 15:00

    Scaled WOD
    For time:
    4x6m walking lunge
    20 alternating dumbbell snatches
    20 ring rows
    4x6m walking lunge
    20 alternating dumbbell snatches
    20 jumping pull ups
    4x6m walking lunge
    20 alternating dumbbell snatches
    20 banded pull-ups

  • Conditioning Workout

    E3M x 5

    14/12 cal row + 8 burpee over line

    Rpe 4

    Kehittää anaerobista kapasiteettia. Ideana puskea kaikki kierrokset kovaa, mutta ota 1-2 ekaa vetoa hieman tunnustellen. Tavoite pitää kaikki kierrokset 5-10s sisällä toisistaan. Soutuun saa mennä max 50s aikaa ja kokonais työaika pitää pysyä alle 1.40min.

  • Conditioning Workout

    4 rounds: (30s on/30s off)

    1. shuttle run (10m)
    2. t2b
    3. burpee over line

    Round 1-2: Rpe 3-3.5
    Round 3-4: Rpe 3.5-4

    Ideana liikkua reippaasti, mutta pidä liikkeet laadukkaina. Skaalaukset: t2b - t2r - leg/knee raises - sit up

  • Day 10 - Conditioning + Gymnastics Workout

    Warm-up: 10 min easy ski/row/assault bike + 10 min mobility

    A: 10 min emom: 5-10 c2b quality work

    B:
    20 min amrap:
    6 x devils press 22,5/15 kg
    8 x t2b
    10 x db thruster 22,5/15 kg
    12 cal row

    Cool-down: Easy row for 10 min + 5 min mobility

  • Conditioning Workout

    40min for Q:
    2min ergo @70-75% effort
    10 alt. side to side knee raises
    20 alt. box step up
    20-30s ring plank hold/plank hold
    90s rest between rounds.

    Rpe 3 Kevyt pidempi kuntotreeni, joka painottuu keskivartalon vahvistamiseen. Pidä vauhti hallittuna huomioiden rpe.

  • 18022026 Keskiviikko B Workout

    7 rounds for time
    5 hang power cleans 70/50kg
    20-second L-sit hold (hands on dumbbells)