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

  • "GAMBLER" Workout

    4x15 min in teams of 3.
    - Skillmill Run cals (10m is 1cal)
    - Row cals
    - Ski cals
    - AB cals

    Roll the dice, times it by 4, you and your partners go.
    So start a clock. Roll a 5 you do 20 cals, then your Partners do 20.
    Roll again get a 3, you do 12 cals and after you've done it, your partners do 12 etc.
    Continue like this for 15 min, or until you've reached 200 (men) / 180 (mixed) / 160 (women) cals. On skillmill 2000m.
    Score cals.

  • DB Bench press, Bicep curls, Tricep ext Workout

    4x Giant set:
    12 Double DB bench press
    12 Barbell bicep curls
    12 Banded tricep extensions
    Rest 2-3min btw

  • 2.Conditioning Workout

    "Heartburn"
    1 Mile Run, directly into:
    10 Rounds of the “Bergeron Beep Test”
    1 Round of “BBT”:
    7 Thrusters
    7 Pull-Ups
    7 Burpees

    Barbell Pounds - 75/55
    Barbell Kilos - 34/25

  • Takomo Build It #47 Workout

    11-10-9-8-7
    Hip thrust with barbell
    Single leg DL with KB
    Push up
    Single arm row/side
    Bicep curls with barbell

    Midline:

    3 rds:
    30 sec hollow hold
    30 reps heel touches
    rest 45-60 sec

  • ENDURANCE VKO 9 Workout

    10x 2min on / 1min off
    20 wb + 20 burpee + 20db snatch 40/30lbs+ 20stoh 40/30kg + 20 box jump
    - Tavoite: tasainen tahti koko reenin
    - Jatketaan siitä mihin jää, ei aina alusta kun alkaa uusi 2min

  • Morning Intervals Workout

    3x
    New every 3rd minute
    30/23 Cal.
    +
    4x
    New every 2nd minute
    21/15 Cal.
    +
    EMOM 5
    13-15/10-12 Cal.

    *Cals on a machine of your choise

  • Hangnail Workout

    AMRAP 16:
    30 Dumbbell Hang Clean and Jerks (22.5/15kg)
    25/18 Calorie Bike erg.
    20 Lateral Barbell Burpees
    15 Deadlifts (110/75kg)

  • DB row & V-ups Workout

    3 supersets:
    15 1 arm DB rows
    15 V-ups
    - 90sec Rest btw sets

  • 5x5 Deficit Deadlift Strength

    • Use 25kg plate under your feet
    • Start from 70% and build to heavy
    • No TnG, deadstop lifts
    • Rest 2-3min btw set

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    For time:
    21-15-9 calories

    Airbike
    Row
    Ski Erg

    RPE 4

    If you don’t have all 3 machines, you can tailor one to 300m-200m-100m run