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

  • 200623 Tiistai Workout

    DELOAD WEEK

    A) Rowing intervals
    8 rounds
    1min row
    1,5min rest

    *Sustainable effort on the rower

    B) TABATA
    8x 20s on / 10s off
    Alternate bar hang & wall handstand hold (4x both)

  • 120623 Maanantai B Workout

    On the minute for 9min
    1. Double KB gorilla row
    2. DB bench press
    3. Rest
    *40s work / 20s rest

  • WOD Workout

    4 Rounds for time:
    21 Box Jumps w. step down @60/50cm
    15 Barbell Rows @50/35kg
    9 Thrusters @50/35kg
    60s Active Recovery - row, bike, jog or ski erg easy

    Timecap: 20 mins

    Goal: Moderate effort throughout: 80%
    Thrusters/rows don't need to be done UB, but should not be more than 2 sets.

  • 130623 Tiistai Workout

    "Joker"

    For time
    1-2-3-4-5-6-7-8-9-10 reps of
    Toes to bar
    10-9-8-7-6-5-4-3-2-1 reps of
    Deadlift 100/70

  • Strength Workout

    Push Press
    1x5 @ 75%
    1x3 @ 85%
    1x1+ @ 95%
    Final set is an AMRAP @ RPE 9
    Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg.

  • Conditioning 31-05-2023 Workout

    PERFORMANCE
    EMOM x 18 MINUTES
    MIN 1&2 - AMRAP of: 6 Tall Box Jump Overs @75/61cm + 15m Farmer Walk @ heavy + 36 Doubles Unders
    MIN 3 - :40 Static Hold

    FITNESS
    EMOM x 18 MINUTES
    MIN 1&2 - AMRAP of...6 Box Jump Overs + 15m Farmer Walk @ moderate + 60 Single Unders
    MIN 3 - :40 Static Hold

    • Pick up where you left off each round if you can remember :D
    • Options for Static Hold: Plank Hold, Wall Sit, Bar Hang,

  • Core Workout Workout

    3 Rounds For Quality:
    10 Bicycle To Alt. V-ups
    10 Figure 4 Crunches , L+R
    10 Tuck-ups To V-ups

  • For time Workout

    30 hang power cleans (30/42,5 kg)
    40 deadlifts
    400/500-m row/ski or 800/1000m bike

    Scaled WOD
    For time:
    30 hang power cleans
    40 deadlifts
    300/400-m row/ski or 600/800m bike

  • Strength 24-05-2023 Workout

    PERFORMANCE
    EMOM x 5 MINUTES
    1 Strict Ring Muscle-Up + 1 Kipping Ring Muscle-Up

    FITNESS
    EMOM x 5 MINUTES
    1 Strict Chest to Bar / Strict Pull-Up + 2 Kipping CTBs / Kipping Pull-Ups
    OR
    3-5 Partner Assisted Chest to Bar Chin-Ups

  • AMRAP 7 Workout

    30 double-unders
    3 power cleans (60/90 kg)

    Scaled WOD
    AMRAP 7:
    30 single-unders
    3 power cleans