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

  • Rowing intervals Workout

    Rowing intervals
    1000m row / moderate
    500m row / fast
    250m row / fast
    2500m row / fastest
    E4MOM / fast not all out

  • Back squat Strength

    Back squat
    12-10-8-12

    2-3reps in tank

  • Conditioning 22-10-2023 Workout

    PERFORMANCE
    EMOM x 25 MINUTES
    MIN 1&2 - 400m Run / 1+½ Stairs
    MIN 3&4 - AMRAP of
    Alt. 8 Box Step-Ups @61/51cm + 8 Toes To Bar + 24 Double Unders*
    MIN 5 - Rest
    *Pick up where you left off.

    FITNESS
    EMOM x 25 MINUTES
    MIN 1&2 - 300m Run / Stairs
    MIN 3&4 - AMRAP of
    8 Alt. Box Step-Ups + 8 Kipping Knees to Chest + 40 Single Unders*
    MIN 5 - Rest
    *Pick up where you left off.

  • Treeni 5 Workout

    Warm Up
    2 rounds
    2 min air bike
    10+10 half kneeling arnold press + 20-30 alt leg v-ups
    10+10 suitcase DL + 5-10 rolled up ghd back extensions
    :60 Front Plank Hold
    then some mobility for push press and deadlifts

    Strenght
    Push Press 3-4 sets, build to moderate heavy 5 rep set.
    rest 2-3 min bwn sets
    Deadlift x 3-4 sets, build to heavy 5 rep set.
    rest 2-3 min bwn sets
    Start moderate and build to heavy means there is 1-2 reps in tank on last set.

    Metcon
    Emom 6 or 8 (3-4 sets)
    odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
    even : 5+5 single arm kb push press @16-24/20-32kg

    Emom 6 or 8 (3-4 sets)
    odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
    even : 5+5 single arm hang kb snatch @16-24/20-32kg

    Emom 6 or 8 (3-4 sets)
    odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
    even : 5+5 single arm kb oh lunge walking steps @16-24/20-32kg

    2 min rest bwn emom's

    Accessory Work
    2-3 sets
    3-5 skin the cats
    6+6 windmill
    12-16 v-ups
    rest 2-3 min

    Optional Extra (huom tämän on tarkoitus olla palauttava/huolto harjoite, ei millään lailla raskas)
    20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

  • Bench Press Strength

    8 sets of Bench Press
    Set 1: 5 @60%
    Set 2: 3 @70%
    Set 3: 1 @80%
    Set 4: 5 @70%
    Set 5: 3 @80%
    Set 6: 1 @90%
    Set 7-8: 1 @90+%
    - Rest 2-3min btw sets

  • ROSS Workout

  • WOD: Barbells & Burpees Workout

    6 rounds for time (TC: 18)
    6 lateral bar over burpee
    5 power clean
    4 stoh
    3 thruster
    6 lateral bar over burpee
    - rest after each round, work : rest = 1:1
    - Rx: 50 / 35

    Tavoite: Pystyt tekemään tankoliikkeet yhtenä pitkänä kompleksina mahdollisimman monta kierrosta. Mikäli tarvitsee rikkoa, tee se ennen liikkeen viimeistä toistoa.
    Rasittavuus: RPE 8-9.

  • Strength Strength

    • 6-…-6 of:
    BB Front Squats
    6RM

  • Barbel Klubben Strength

    A.1) No hook no feet snatch
    Sets of 3 ~10min

    B.) Three position snatch (floor, 1cm of the floor, just below knee) 1+1+1
    1.) Building weight
    2.) 3×1+1+1 @65-75%

    C.1) Hang pause @1cm off the floor clean+jerk
    (Start @ hips and lower to just off the floor and pause for 2.sec then clean from that position and jerk)
    1.) Building weight
    2.)6×1+1 @70-80%

    D.1) Clean grip deadlift (touch and go) Good control lowering the barbel gently to the floor.
    4×10 @90-110% of clean

  • Morning Intervals Workout

    3x
    10min ON/2min OFF

    In Pair

    A) Row
    B) SkiErg
    C) Bike/Echo