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

  • 4.11.2024 Bike Erg Workout

    BikeErg Wingate intervals (anaerobic capacity)

    4-6 x 0:30 @ for max calories

    – 4:00 @ 40-60%FTP20 between sprints –

    Flow. Once you start, aim to stay on the bike for the remainder of the session (all recoveries are active), except perhaps a short walk/recovery after each sprint.
    Note (pace). You’re simply trying to go as hard as you can for the 0:30 each time. %FTP20 are based on average watts from the Bike power profile. The % won’t work for pace/1000m or calories/hr (so use watts for the recovery portion).

    of sets. Your goal is to hit at least intervals at max output. IF you feel like you have 1-2 more in you after that, go for it but 4 intervals (done at right intensity) is already a good stimulus.

  • 1000m SkiErg Workout

    Time trial

  • Voimanosto: to 8.1.2026 maastaveto Strength

    Etuheilautus 3x20

    Rive-/tempausvariaatio 5x5
    -kyvyt/herättely/liikkuvuus

    Maastaveto 2x5x70%

    SumoHighPull 3x8

    Takareidet kumpparilla 3x15

  • Strength Workout

    Power Clean + Squat Clean
    Build to a heavy set of 1 + 1 over 6 sets.
    - Option: Work on technique/practice
    - rest as needed

  • Shoulder press 2x2 Strength

    Shoulder press 2x2

    Toistot raskaita

  • Day 44.1 Strength

    1RM Snatch

  • Morning Intervals Workout

    3x 11min ON/90sec OFF

    ”I Go-You Go”

    3x Shuttle Run
    15-18/10-13 Cal ( Ski-Row-Bike)
    3x Shuttle Run

  • 3x 3 hang power snatch Strength

    -2min rest
    -moderate

  • ADVANCED: Chipper with the Buddies Workout

    For time in teams of 3, YGIG, divide anyhow:
    2250 / 1800m row*
    150 T2B
    120 power clean (42,5 / 30)
    90 box jump (60 / 50)
    60 power snatch (42,5 / 30)
    30 wall walk

    TC: 32min

    *sekajoukkueet: 750m / mies, 600m / nainen

    RPE 8 - tasaista paahtoa, ei all out.

  • Partner Workout Workout

    16min w/ Partner (4 rounds each):
    Partner 1: 2min Row
    Partner 2: 30s Dead Hang + 10-15 Hollow Rocks

    • Score: Total Calories