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

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time:

    30/20cal Airbike
    20 KBS @32/24kg
    10 Box over Jump 75/60cm

    RPE 3 to 4, not all out

    Target: repeatable pace during all rounds

    Tailoring Options

    Airbike→ Rower or C2Bike
    KBS→ decrease loading
    BoJ→ decrease height

  • WARM-UP Workout

    5min row/bike/airbike
    Then 3-4 rounds:
    10 Air Squat Cross Kicks video
    10m+10m Single Arm DB Overhead Walk
    3+3 Single Arm DB Devils Press
    5+5 Ring Row

    Thoracic Flow video + Muscle-Up Transition With a Band video

  • 4 rounds: (9min ON, 3min OFF, 48min total) Workout

    CONDITIONING

    4 rounds: (9min ON, 3min OFF, 48min total)

    3min: Row
    3min:: Ski
    3min: Bike/Airbike
    3min: rest

    This is consistency work. Pick a rep scheme of calories you can hold on each round.

    RPE 3, not all out!

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    EMOM for 5-10 rounds

    1) Row/Bike/Ski/Shuttle Run 45sec
    2) 5-10 Up and Down

    RPE 2-4 go by feel

  • 3x8min AMRAP, 3min rest between Workout

    CONDITIONING
    3x8min AMRAP, 3min rest between (A+B+C)

    A=
    80/60 cal Row
    Then AMRAP of:
    3+3 Single Arm Devils Press 22,5/15kg (alternate arms every rep)
    9 Single DB Box Step-Up (Open 2019 Standard)

    B=
    60/50cal Airbike or 2000m C2 Bike
    Then AMRAP of:
    15 KBS 24/16kg
    15 Box Over Jump

    C=
    Run 800m
    Then AMRAP of:
    7 V-Up
    7 Russian Push-Up (or normal)
    14 Pistol Squat

    Overall RPE 3-4, this is not all out effort!

  • 2-position Hang Snatch Strength

    WEIGHTLIFTING

    2-position Hang Snatch (above/below the knee).

    Every 90-120sec x12

    1-3 RPE 3
    4-6 RPE 3+
    7-9 RPE 3+ to 4
    10-12 RPE 4

    Try to add 5-10% compared to last week

  • 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) Flow of your choice
    2) 10-20sec Handstand Shoulder Opener
    3) 5+5 Banded Bulgarian Split Squat
    4) 5+5 Lateral OHS
    5) 20-30sec L-Hang
    6) 5+5 Single Arm KB Squat Clean
    7) 20-40 kcal Airbike/Row/Run/Ski

  • 4-5 rounds, rest as needed Workout

    4-5 rounds, rest as needed:

    1) Squat Clean + 2 Front Squat + Push Jerk
    2) 1-2 Rope Climb
    3) 5-15 Strict Ring Dip
    4) 15-25 GHD Sit-Up
    5) Bike/Row 30-50cal

    RPE 3

    Not all out! Do this as deload.

  • Strength work Strength

    STRENGTH

    4 rounds, rest as needed

    6 Back Squat
    5 Weighted Pull-Up
    6+6 Standing Single Arm DB Press

    RPE 4 (2-4 reps in the tank)

  • Rowing intevals Workout

    5x250m row
    - työ:lepo noin 1:1
    - 500m tahti 2-5s nopeampi kuin viime viikon testissä / tavoite RPE 8-9
    - voit tehdä myös 1000m testin, jos jäi tekemättä viime viikolla