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

  • Chest to bar Helen Workout

    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swing 24/16kg
    12 chest to bar Pull-Ups

    Goal & Intensity:
    Build endurance and pacing through running, kettlebell work, and gymnastics.
    Execution: 3 rounds for time: 400 m run, 21 kettlebell swings, 12 chest to bar pull-ups.
    Progress: Run steady, break C2Bs if needed to keep moving.
    Tip: Control your breathing after the run and stay composed on the bar.
    RPE: 8

    When used RX weight and movements:
    – Beginner: 15-17 minutes
    – Intermediate: 11-14 minutes
    – Advanced: 9-10 minutes
    – Elite: <8 minutes!

  • Shoulder press Strength

    5x1 Shoulder Press
    Rest ~3-4 min
    -Lisää painoa joka sarjassa, viimeinen RPE 9-10

  • "MJ" Workout

    For total time:
    21 Hang Power Cleans (60/42.5kg)
    50 Walking Lunges
    500 Meter Row
    Rest 2:00
    21 Hang Power Cleans
    50 Walking Lunges
    500 Meter Row
    Rest 2:00
    42 Barbell Rows (60/42.5kg)
    60/50 Push-ups
    500 Meter Row

    • 25:00 Cap
    • Alternate Options 500m Row = 2:00 Bike or Ski Erg

  • 12.3.2024 Power Clean + Push Jerk Workout

    Hang Power Clean + Power Clean + Push Jerk

    5 x ( 2 + 2 + 2 )
    7 x ( 1 + 1 + 1 )

    Go Every 2:00

  • 15.1.2025 Bike Intervals Workout

    Bike Intervals

    6 x 0:30 @ for max calories

    – Row 4:00 @ 40-50%FTP20 between sprints / Bike 4:00 @ 50-60% FTP20 between sprints.

  • Triceps band pulls Workout

    Triceps band pulls
    3x30r
    2min recovery

  • Conditioning Workout

    YGIG - per round
    AMRAP 30 min
    teams of 3
    15 cal bike Bike
    10 DBL KB Clean
    5 HSPU
    - as heavy as form allows
    - one athlete works at a time

  • E3MOM from 27min to 45min (go by feel) Workout

    CONDITIONING

    E3MOM (A+B+C+A+B+C+...) from 27min to 45min (go by feel)

    A:
    5 Pull-Up (strict)
    10 Push-Up
    15 Air Squat
    Remaining time Row

    B:
    5-10 TTB
    10+10m Single Arm DB Overhead Walking Lunge
    Remaining time C2 Bike or Airbike

    C:
    8-12 Medball Clean
    8-12 GHD Hip Extension
    Remaining time Ski

    RPE 2-3, very slow pace, should be able to have a conversation all the time.

    Start a new set every third minute. On 3-2-1 Go! Do one round of Cindy and row the remaining time. When the clock hits 03:00, do 20m OHWL and bike the remaining time… Go by feel with the loading and intensity. One full round (A+B+C) is 9 minutes. Go by feel with the rounds. You can do this with one machine only if needed.

  • FBB Upper push / Upper pull Workout

    4 Rounds
    YGIG / Round

    8 + 8 Half kneeling landmine press
    8 + 8 Landmine row

    Tempo: 3-1-X-1

    AHAFA

  • Bench press Strength

    bench press
    2 x 4
    2 x 3

    • leave one rep in the tank
    • rest 3-4 min btw sets
    • last rep of every set is with a one second pause in the bottom