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

  • Strength Strength

    EMOM X 8 Minutes:

    *Use a slightly heavier weight than what you used last week.

  • Maanantai 6.12. Workout

    10 min Emom
    Row
    Odd:16/12 cal
    Even: 8/6 cal

    Rest 3 min

    10 min Emom
    Odd: Bar under Burpee 5-8
    Even: Bar over Burpee 5-8

    Rest 3 min

    10 min partner amrap
    40m Buddy carry
    40m sled pull
    40m farmers carry

    You go, I go

  • WOD Workout

    "D.T."
    Five rounds for time

    12 deadlifts@70/47kg
    9 hang power cleans
    6 push jerk

    Timecap: 12 mins

    Extra:
    Barbell Curls: 3 x 8-10. Rest 60s.

  • Quality strength Workout

    3 sets
    • 10-12 Ring Rows + 15-20sec hold at top (after last rep)
    • 20m Double DB Walking Lunges, AHAP

  • Strength Workout

    Power Clean
    4 x 2 @ approx 80% of 1RM; go every 1:30
    - Drop and reset each rep.

  • Morning Intervals Workout

    3x
    10min ON/2min OFF

    In Pair

    A) Row
    B) Bike
    C) SkiErg

  • WOD Workout

    3 x 4:00; rest 2:00 between each.

    2 rounds
    9 Sumo Deadlift @ 60/43kg
    6 Pull-Ups (Any style)
    3 Squat Cleans @60/43kg
    Into
    AMRAP Row/Ski/Bike cal

    Score is total machine cals
    Flow: In your 4:00 you try to complete the 2 rounds and then whatever time is remaining you jump on the machine and accumulate calories. Then rest 2:00 and repeat for a total of 3 sets of 4:00.

    Extra: Banded Pull-Through: 4 x 25. Rest 60s.

  • Strength Strength

    Front squat 10 RM
    - find heaviest weight possible ( 3 working sets max)
    - build up withs sets of 5-6 reps

  • 120721 Maanantai A Strength

    Kyykkyprogressio
    Front squat + back squat
    4x 6+4 @70-75% 1RM front squat

    Viiden viikon kyykkyprogressio (VK 4/5), jossa sarjojen toistomäärä pysyy vakiona (10 reps), mutta etukyykkyihin tulee yksi toisto lisää viikoittain ja takakyykky vähenee yhdellä toistolla. Tarkoituksena on tehdä kyykyt viikoittain samalla painolla.

  • Movement prep & recovery work 30min Workout

    Movement prep & recovery work 30min

    EMOM30 circuit:
    45s Easy shuttle Run
    5+5 Windmill 5kg
    45s Easy Row
    5+5 Hip rotation
    45s Samson stretch + Stick rollover