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 10x500m Workout

    For time:

    • 10x500m rowing intervals.
    • Rest 60s. between the efforts.

  • 3x10 Push Press Strength

    • Practice rebounding the bar right back up from the shoulders.
    • use 40-50% of 1RM
    • Rest 2-3min

  • Biceps & Triceps Workout

    4-5 Rounds for quality:
    12 Alt. double DB hammer curls
    12 Skull crushers

    Do as a superset. Rest 60-90sec btw rounds.

  • Conditioning Workout

    5 Rounds For Reps:
    1min Row cal.
    1min Burpees
    1min DU
    1min Rest

  • Squat accessory Workout

    3 rounds for quality:
    10 Double DB bent over row + straight legged deadlift
    20m Walking step-over lunge 2xDB/KB

  • Back Squat Strength

    Every 2min:
    6 Reps @ 70%
    4 Reps @ 75%
    2 Reps @ 80%

    6 Reps @ 72%
    4 Reps @ 77%
    2 Reps @ 82%

    6 Reps @ 74%
    4 Reps @ 79%
    2 Reps @ 84%

  • Strength Workout

    1a) 1-Arm KB Rows with rotation: 4 x 8 each. Rest 30s.

    1b) DB Push-ups: 4 x submax. Rest 30s.

  • OPTIONAL Workout

    2-4 rounds:

    6+6 windmill
    12 hollow rock
    12superman/ 12 Ghd hip extension

  • SPESSUPERJANTAI Workout

    SPESSUPERJANTAI

    “Hortman”

    45 minute AMRAP:
    800 meter run (1x ”peruslenkki”)
    80 Air squats
    8 Muscle ups

    *Muscle uppeihin sopiva skaalaus; esim tangolla käytä kumpparia / tee boxin päältä hyppäämäämällä. Renkailla voit tehdä "matalilla renkailla" sopivin skaalauksin. Tarvittaessa vaihda liike pull-ups/ C2B

  • Clean and Jerk Complex Strength

    On the 2:00 x 5:
    3 Hang Power Cleans
    3 Push Jerks
    Building in Weight