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

  • Lattiapenkki Strength

    EMOM3 x 5

    Floor Bench press 10-8-6-4-2
    8 x Hollow Rock

  • Morning Intervals Workout

    In Pair

    Max Calories in 8min (90sec rest btw)
    A) Echo Bike
    B) Row
    C) BikeErg
    D) SkiErg

  • 16.9.2024 BACK SQUAT -- prog. II Strength

    3x3@80%, bs-%, rest btw sets 3min

  • 16.9.2024 SNATCH PULL -- prog. II Strength

    *full foot
    2@100%, 2@105%, 2@110%, sn-%, rest btw sets 2min

  • INTERVALS Workout

    3-5sets:

    3min On / 2min off
    5 wall walk
    20 box jump over

    • remaining time ski calories

    SCALE REP SCHEME IF NEEDED / VÄHINTÄÄN MINUUTTI AIKAA HIIHTOMASIINAAN

  • Snatch Strength

    Snatch
    10min Time Cap
    Sets of 2
    Build to 85% Max

  • 8x8 Bench Press Strength

    For max weight-
    8x8 bench press

  • 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.

  • OPTIONAL GYMNASTICS CAPACITY Workout

    EMOM x10

    1) 6-8 deficit hspu / SCALED HSPU OR PUSH UP
    2) 6-12 ttb

  • FAST INTERVALS Workout

    3-4rounds:

    15/12cal echo
    12 ttb
    9 power snatch@40/30kg
    6 burpee over bar

    2min rest

    kiihtyvä tahti vasta kaksi viimeistä kovaa