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

  • PART 2: "ARMAGEDDON" Workout

    AMRAP 10:
    15 Strict Press 40/30kg
    15/12 Calorie Row

  • "Push Pop" Workout

    4 Rounds For Time:
    400 Meter Row / 800 Meter Assault Bike
    16 Toes to Bar
    8 Push Jerks 75/50kg

  • "Doce" Workout

    AMRAP 4:
    30 Air Squats
    21 Power Cleans 60/40kg
    15 Lateral Barbell Burpees

    Rest 4 Minutes

    AMRAP 4:
    30 Air Squats
    21 Power Cleans 50/35kg
    15 Lateral Barbell Burpees

    Rest 4 Minutes

    AMRAP 4:
    30 Air Squats
    21 Power Cleans 40/30kg
    15 Lateral Barbell Burpees

  • Day 53.2 Strength

    3x3 Heavy Push Press Behind the Neck

  • Deadlift/Presses Strength

    3 sets of
    10 Deadlift
    6-8 Seated Double DB/KB Presses

  • 10 sets for load Strength

    2 front squats
    – Lift once every 3:00.

  • Push ups & t2b capacity Workout

    EMOM15
    1. 10-12 push up
    2. 8-10 t2b
    3. 10-12 push up
    4. 8-10 t2b
    5.rest

    Treenin idea on kehittää punnerrus sekä t2b kapasiteettia. Valitse sellaiset skaalaukset/toistomäärät mitä pystyt ylläpitämään. Skaalaukset: push up - reps 6-8 - kulma t2b - t2r - leg/knee raises

  • Friday Strength Strength

    5x5 Barbell bent over row

    Go heavy!

  • Day 50.2 Strength

    Find 2 rep max Overhead Squat

  • 25.2.2025 FTP20 Workout

    20-minute Functional Threshold Power (FTP20)

    BikeErg – Max steady 20-minute effort for average watts

    Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the end. See “checkpoints” for details. Remember that we are looking for consistent effort (same watts/RPMs through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on RPMs or directly with watts.

    Checkpoints.
    @ 0:00 – 08:00: Start at a pace where you feel like you are in control (80% of your 5-minute pace (watts) is a good reference point if you’re unsure, for example: if you got avg. 395 watts, your pace here would be 316 watts (approximately)). You should be breathing hard but the legs should not yet feel heavy in this first part.
    @ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
    @ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
    @ 19:00 – 20:00: This is the final sprint. Try to increase your cadence and push all the way through the last minute.