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

  • Warm up Workout

    12 x 30s on / 15s off:
    1. caterpillar
    2. squat to hamstring
    3. 90/90 hip rotation + get up (video)
    4. glute bridge
    5. prone YTW (video)
    6. scorpion stretch

  • Oheiset Workout

    3x 6-8

    Bulgarialainen kyykky (2x KP/KK)
    NHC

  • 7 rounds: 30sec ON, 30sec OFF Workout

    CONDITIONING

    7 rounds: 30sec ON, 30sec OFF (21min total)

    1) Power Clean @70/50kg
    2) Mountain Climber
    3) D-Ball/Sandbag/Yoke/Farmers Carry

    Overall RPE 4

    Target: 5-9 power cleans each round

    Tailoring Options
    PC→ decrease loading

  • WARM-UP Workout

    5-10min Row/Bike/Airbike
    Then 3 rounds:
    5 Strict Pull-Up/Ring Row
    5 Russian Push-Up video
    10 Medball Clean
    10 Hollow Rock

    10-20 Banded Good Morning video + 5+5+5 Wall Squat video

  • E2MOM for 7 rounds Workout

    E2MOM for 7 rounds:

    9 Wallball
    7 Power Snatch (40/30kg)
    5 HSPU

    These are all out efforts!

    Start a new round every 2nd minute. You should have around one minute to rest. Hit all the reps unbroken with fast transitions. Scale if needed. Badasses scale the loading heavier

  • Press and Barbell Row Strength

    4 sets, use AHAFA loading, rest as needed:

    6 Press (barbell)
    8 Barbell Row

    RPE 4

  • Assault 5x30sec HARD, 90sec easy Workout

    Assault 5x30sec HARD, 90sec easy

    Try to keep the same pace when hitting it hard. Don´t go all out on the first interval, but once again: this should feel extremely spicy.

  • Rowing intervals Workout

    Rowing intervals, 10 rounds (30min workout)

    2min ON, 1min easy pace.

    RPE 3 (under anaerobic thershold)

    Don´t get off the rower during easy pace.

  • Squat Snatch Strength

    12min EMOM:

    Squat Snatch x1

    3min RPE 3
    3min RPE 3-4
    3min RPE 4
    3min RPE 4-5

    Add loading by feel.

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC STRENGTH

    5 rounds, rest as needed

    1) 10-20 GHD Sit-Up
    2) 30sec Lateral Banded Walk
    3) 30sec Wall Sit (loaded)

    RPE 3-4