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

  • Alternate for 5 rounds Strength

    Alternate for 5 rounds, rest as needed:

    5 Bench Press
    5 Weighted Pull-Up

    RPE 4 (1-2 reps in the tank)

  • Gymnastic Conditioning Workout

    GYMNASTIC CONDITIONING

    15min EMOM:
    1) 5-15 C2B (anyhow)
    2) 5-10 HSPU (deficit)
    3) 8-14 Pistol Squat (alternate legs)

    RPE 3-4

  • BACK SQUAT Strength

    Back squat

    5-5-4-4

    E3MOM / 1-2 REP IN TANK

  • Skills Workout

    Valitse 2 taitoliikettä 15x E90s treeniin

    Esimerkkinä:

    1) Hspu
    2) Pistoolikyykky
    3) Kevyt kone n.45s

    -Mukavat toistomäärät

  • 170322 Torstai B Workout

    Death by DB hang snatch & burpee over DB
    Every minute on the minute:
    10 DB hang snatch 22,5/15
    Burpee over DB

    Start with one burpee and add one rep every minute. Continue until you fail finishing the amount of burpees.

  • 270622 Maanantai Strength

    DELOAD WEEK

    "Bodybuilding"

    A) Tempo squat
    3x8 (2020) @40-50%

    B) 3 rounds for quality
    10 stiff legged deadlift
    10 DB press
    8+8 one arm ring row
    Moderate weights on the movements

  • Antti Workout

    For time 10 rounds:

    9 x deadlift (rx 81 kg/ 55 kg)
    9 x shoulder to over head (RX 43 kg/ 25 kg)

    Time cap 30 minute

  • Push Jerk Triple Strength

    WEIGHTLIFTING

    Push Jerk Triple
    EMOM x7

    RPE 3+ to 4, add loading by feel. Not all out.

  • E7MOM x4 (28min) Workout

    CONDITIONING

    E7MOM x4 (28min)

    Run 800m + remaining time Airbike for calories

    RPE 3, this is not all out but with repeatable pace!

    There is no rest time between rounds. Keep a steady pace. You score is total calories.

    RPE 3

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    50-40-30-20-10 cal Airbike
    10-20-30-40-50 cal Row

    RPE 3 to 4, go by feel