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

  • 071124 Torstai Workout

    DELOAD WEEK

    On the minute for 30min
    1. 6-8 KB swing 24/16 + 6-8 line over burpee
    2. 45s easy jog
    3. 6-8 KB squat 24/16 + 6-8 sit-up
    4. 45s easy row
    5. Rest

  • Basic engine Workout

    4 x EMOM 8 (40s on / 20s off), REST 2
    A)
    1: bike cal
    2: wallball 9/6kg

    B)
    1: box step over
    2: DKB hang clean 2x20/12kg

    C)
    1: row cal
    2: burpee over rower

    D)
    1: du/su
    2: sandbag carry @ moderate weight

    RPE 3.5
    -> kerran kaikki emomit läpi
    -> pyri liikkumaan tasaisesti
    -> pilko toistoja tarvittaessa

  • 5 sets of the complex for load Workout

    3 squat cleans
    1 jerk

    scaled WOD
    5 sets of the complex:
    3 power cleans
    2 front squats
    2 shoulder-to-overheads

  • Warm up Workout

    12 x 40s on / 20s off:

    1. erg (increase pace every round)
    2. 5-10 kip swing -> knee raises/leg raises/t2b
    3. burpee
    4. 20s+20s plate windmill
    5. box step up -> box jump over
    6. hollow to arch

  • WARM-UP Workout

    5-10min Row/Bike/Airbike
    Then 3 rounds:
    10 Wallball
    10 KBS
    10 Plank Hold with KB Drag video

    Squat Flow with a Plate video and Thoracic Flow video

  • 4x 6min AMRAP, 3min rest between Workout

    CONDITIONING
    4x 6min AMRAP, 3min rest between:

    Bike 2k or Row 1000m 
    Remaining time AMRAP of:
    30 DU
    5 Power Snatch @40/30kg

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

    Target: all rounds within 5 reps

  • WARM-UP Workout

    5-10min Row/Airbike/Bike
    Then 3 rounds:
    5+5 DB Snatch
    5+5 Windmill video
    10-20 Banded Good Morning video
    10 Air Squat Cross Kicks video

    5+5+5 Wall Squat video + 30sec Banded Lateral Walk video

  • 6min VO2max test Workout

    CONDITIONING

    6min VO2max test

    Row/Airbike/Bike 6min with max effort. Score is your average Power Output (=Watts) and/or your average pace. Make sure you can check the score after 6min!

    Warm-Up well: 5min easy pace, then 10sec sprints and 50sec recovery for 5-8 sets. You need to be ready when the test starts! 5-10min cool down with easy pace after test.

    RPE 5, maximum effort.

  • 100 Power Clean with a twist Workout

    For time:

    100 Power Clean (50/30kg)
    Assault 20/15kcal every 3min. WOD starts with assault.

    You should have more than a minute time to do power cleans. If not, scale the calories.

    Badasses scale the loadfing to 60/40kg

    RPE 3-4

  • Accessory work Workout

    3-5set, rest 1-2min between movements. Scale if needed.

    1) 5+5 Weighted Box Step-Up
    2) 10-20 Parallette Push-Up
    3) 10 Double KB Row