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

  • FRONT SQUATS J8.02 Strength

    FRONT SQUAT
    3X60%
    3X70%
    2X8X75%
    8+ 75%

  • Dynamic box squat Strength

    Dynamic box squat
    8x2r @ 55% + bands
    Go every 60s.

  • 4x4min, 4min lepo kierrosten välissä Workout

    4x4min, 4min lepo kierrosten välissä

    15/12 cal soutu
    10 yleisliike soutulaitteen yli
    10 raaka rinnalleveto 70/45kg

  • WOD Workout

    3 Kierrosta aikaa vastaan:

    500m Juoksua
    21 KK-heilautusta
    15 Punnerrusta

    TC: 26min

  • Bench press 4x8 Strength

    Constant weight

  • Open 12.3. Workout

    Open 12.3
    18min

    15 boksihyppy
    12 vauhtipunnerrus 53/35kg
    9 varpaat tankoon

    Yritä pitää tauot minimissä

  • Optional accessory Workout

    Optional Accessory:
    STRENGTH

    EMOM x8 (4 rounds)

    1) 20m Double KB Front Rack Walk
    2) 10 Double KB Front Squat

    The first movement is walk, NOT walking lunge.

    RPE 3 to 4, go by feel.

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    5 rounds:

    10-15sec Flutter Kicks video
    50-45sec rest

    RPE 3 to 4

  • Weightlifting Strength

    WEIGHTLIFTING

    A:

    Power Clean & Jerk

    EMOM x9

    Add loading by feel and find heavy of the day.

    B:

    PC+Jerk EMOM x7 with 75-85% of A

  • 4 x E9MOM Workout

    CONDITIONING

    4 x E9MOM: 4x6min rounds, 3min rest

    Run 800m + remaining time from 6 minutes:
    AMRAP of: 10 Single Arm DB STOH @30/20kg + 5 Bar MU

    RPE 4, very heavy breathing

    6minutes of working time, with 3minutes of rest each round. Keep a repeatable pace, but hit these intervals with very heavy breathing. You should have 90+ sec time to do the AMRAP, if not tailor the running distance.

    Tailoring options:

    Run 800m→ Run 600m
    DB STOH→ decrease loading
    Bar MU→ Lower rep scheme 5→ 3 or with Jumping Bar MU