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

  • Running session 8 Workout

    Run 1000m
    Walk 2 Mins

    Repeat 5-6 times
    Effort 8/10
    ideal surface: flat road

    Maintain a 10km pace, walking try to reduce your HR as much as possible.

    Post your average 1km times.

  • Six Pack Quarantine workout 10 Workout

    3 rounds

    10 frog up and downs
    30 plank twists
    10 frog up and downs
    10 single legged mountain climbers / side
    10 frog up and downs
    10 diagonal V-ups / side

    Time cap 10 min

  • Overhead squat Strength

    OHS

    5-3-1-1-3-5

  • Homework Series Workout

    3 Min AMRAP:
    3 Burpees
    6 Jumping lunges
    9 Squats Rest 1 minute

    x 5 Rounds

  • AMRAP 12 Workout

    AMRAP 12
    8 Pullups
    10 Handstand Pushups
    12 Pistols

  • Back squat waves 1. Strength

    3 @75%
    2 @78%
    1 @81%
    3 @78%
    2 @81%
    1 @84%
    3 @81%
    2 @84%
    1 @87%

    Rest 2-3min btw sets.

  • Deck of cards - bodyweight Workout

    
52min EMOM

    Diamonds: V-up/tuck up

    Clubs: burpee

    Spades: jumping squat
    
Hearts: push up


    This is a 52min workout.
    Flip a card from the deck on the minute and do the number of reps as needed.
    Rest the remaining time.
    Jacks = 11, Queens = 12, Kings = 13, Aces = 14.

  • E6MOM x 9 (54min, 3 rounds) Workout

    CONDITIONING

    E6MOM x 9 (54min, 3 rounds)

    Row/Airbike/Bike/Ski for 54min (you can choose several machines or go with just one). Every 6th minute alternate between A, B, and C. Workout starts with A.

    A: 10+10 DB Hang Clean&Jerk
    B: 15 TTB + 10 Up&Down
    C: 15 HSPU

    Overall RPE 3 to 4. Machines with RPE 3 (and nose breathing only if wanted)

    If you are short on time, you can do 2 rounds (36min).

    Target: repeatable pace! Loadings:
    Rxd: 22,5/15kg
    Masters: 20/12,5kg
    Tailored 15/10kg

    Tailoring Options:
    TTB→ Hanging High Knees
    HSPU→ 30 Wall Facing Shoulder Taps

  • Lepopäivä Workout

    Käy kävelyllä, venyttele, kilauta kaverille! <3

  • ADDITIONAL DB/KB HOME WORKOUT Workout

    WARM-UP

    3 rounds:
    5 Kangaroo Squat
    5 Russian Push-Up video
    10 Hollow Rock
    10 Arch Rock video

    Gymnastics Shoulder Flow video

    CONDITIONING

    “Deck of Cards, KB/DB version”

    This is a 52min workout. Flip a card from the deck on the minute and do the number of reps with wanted movement. Rest the remaining time from that minute.

    Spades: Burpee
    Hearts: KB/DB Swing  + Sit-Up
    Clubs: Goblet Squat
    Diamonds: DB/KB STOH (alternate “equal” to both arms)

    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14

    Tailoring Options:

    Jacks, Queens, Kings and Aces with 10 reps. You can play this with a 30min version also.

    Tailor the rep scheme to fit your loading!

    Thoracic Flow video