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

  • WOD Workout

    10min AMRAP

    40 Tuplaa/ 80 Sinkkua
    16 KP/KK tempausta
    10 Linkkaria TAI Kerärutistusta

  • 140923 Torstai Workout

    DELOAD WEEK

    Every 5min for 4 rounds
    6 chest to bar / jumping CTB
    8 thruster 42,5/30
    10 box jump over 60/50
    20 sit-up

    *Target time / round: 2-2,5min

  • Strength 14-09-2023 Workout

    Overhead Squats or Front Squats
    3x8

    • Build to a Moderate+ weight and stay at that weight across all sets.

  • Strength 08-09-2023 Strength

    Floor Press in Bridge
    3x8

    • Build to a Moderate+ weight and stay at that weight across all sets.
    • If you benched last week for the 10s, try to go heavier this week.

  • WOD Workout

    2 x 9:00 AMRAP; rest 2:00 between
    15/12 Cal Bike/Row/Ski
    12 Sit-Ups
    9 Push-Ups / Knee Push-Ups / Incline Push-Ups
    RPE 7

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    15 SLOW Arm Haulers
    10 Banded Upright Rows
    5 Elevated Calf Raise w/:03 Pause in Bottom Stretch
    -Rest as Needed b/t Sets-

  • Strength Workout

    Barbell Floor Press in Bridge
    3x10 @ RPE 5
    - Build to a Moderate weight and stay at that weight across all sets.

  • Hang squat clean Strength

    1 rep max

  • Day 13 - Conditioning Workout

    Warm-up: 5 min easy ab + 5 min easy ski+ 10 min movement specific warmup

    A:
    4 rounds for time:
    30/25 cal assault bike
    30 wb
    100 du

    Cool-down: Easy assault bike for 5 min + 5 min mobility

  • Front Squat Strength

    Front Squat
    4x2r
    Leave 1 rep in the tank.
    Rest as needed.

  • Every 2:00 for 30:00 Strength

    2 clean and jerks
    – Add load every 10:00.