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

  • ”Holleyman” Workout

    ”Holleyman”

    30 kierrosta
    5 seinäpallo
    3 käsilläseisontapunnerrus
    1 raaka rinnalleveto 102/70kg

  • 20 min parin kanssa Workout

    20min parin kanssa

    60 cal soutu
    50 seinäpallo
    40 varpaat tankoon
    30 leuanveto/rengassoutu
    20 raaka tempaus

  • Skill Day Workout

    Skillday

     
    Work on your weaknesses for 20-30min.

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

    1) 1-2 Gymnastic Ring Kip video
    2) 8+8 Single Arm DB Bench Press video
    3) 8+8 Single Leg Double KB Row video
    4) 5-10 Banded OHS video
    5) 10-20 Landmine Twist video

  • 90sec ON, 30sec OFF for 5 rounds (30min total) Workout

    CONDITIONING

    90sec ON, 30sec OFF for 5 rounds (30min total)

    A: Row 50sec + remaining time Wallball
    B: Airbike 50sec + remaining time Single Arm Devils Press @22,5/15kg
    C: Ski 50sec + remaining time Box over Jump @75/60cm

    Overall RPE 3

  • EMOM x30 Workout

    CONDITIONING

    EMOM x30

    1) Row/Bike/Airbike/Ski/DU/Run…
    2) Alternate between A&B
    3) rest

    A: 5+5 DB Snatch 
    B: 5 Pull-Up + 10 Push-Up + 15 Air Squat

    RPE 3

    Tailor the rep scheme and loading to fit your fitness level. This should feel nice and easy and you could continue another 15-20 mins if needed.

  • 10min EMOM Workout

    10min EMOM:

    1) 5-15 TTB
    2) 10 Double KB Front Squat

    RPE 4

  • 1 Power Clean every 15sec for 10min. Use 70-80% of 3RM. Strength

    1 Power Clean every 15sec for 10min. Use 70-80% of 3RM.

  • “Elizabeth” Workout

    21-15-9
    Squat Clean 60/40kg
    Ring Dip

    Target <11min

    Scale if needed.

  • Optional accessory Strength

    Optional Snatch Work

    12min EMOM:

    Power Snatch

    Add loading by feel. Find heavy of the day.

    RPE 5

  • Rowing intervals Workout

    CONDITIONING

    Rowing intervals

    10 rounds (total of 10min)

    40sec ON, 20sec OFF

    Hit the intervals with RPE 4 (heavy breathing, but not gasping for air). Keep a steady pace and row the intervals with same SPM (stroke per minute) and speed. During the OFF, row with RPE 2-3. Don´t start to fast.

    Overall RPE 4