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

  • BASIC CONDITION Workout

    For time with a partner:
    80cal ergo
    80 KB swings
    80 KB walking lunges
    80cal ergo

    Scaled WOD
    For time with a partner:
    60cal ergo
    60 KB swings
    60 walking lunges
    60cal ergo

  • Rowing intervals Workout

    1x1500m row / moderate
    1x1000m row / fast
    1x1000m row / fast
    1x500m row / fastest

    rest 3min between sets

  • Chin ups, push ups & row Workout

    EMOM12:

    Track 1 (>4 bodyweight chin ups)
    a) Chin ups - 40% of max reps + 6-10 push up
    b) 30-45s row (damper 10!, easy-moderate pace, focus on strong pulls and easy recovery.)
    c) rest

    Track 2 (<4 bodyweight chin ups)
    a) 3 x 4s negative chin ups / RPE 7 + 6-10 push up
    b) 30-45s row (damper 5, easy-moderate pace, focus on strong pulls and easy recovery.)
    c) rest

  • Deadlift Strength

    5 sets of Deadlift
    Set 1: 15 @40%
    Set 2: 12 @45%
    Set 3: 8 @55%
    Set 4: 5 @63%
    Set 5: 5 @68%
    - TnG, don't let go!
    - Rest 2min btw sets

  • Treeni 3 Workout

    Warm Up
    3 rounds
    1 min row
    15 glute bridges
    15 band pull aparts
    :15 L-sit hold on rings

    Metcon
    Rowing
    1000m row @5km pr pace (s/m 23-27)
    rest 30s
    300m row @1km pr pace (s/m 30-34)
    rest 1min
    1000m row @5km pr pace (s/m 23-27)
    rest 30s
    200m row @1km pr pace (s/m 30-34) or faster
    rest 30s
    200m row @1km pr pace (s/m 30-34) or faster
    rest 1min
    1000m row @5km pr pace (s/m 23-27)
    rest 30s
    150m row @1km pr pace (s/m 30-34) or faster
    rest 30s
    150m row @1km pr pace (s/m 30-34) or faster

    Gymnastic Strenght
    Ring Muscle Up
    3x:20-30 chin over rings/bar hold , jalat yhdessä ja pikkusen edessä suorana
    3x:20-30 ring push up / push up hold at bottom of push up
    voi tehdä nämä pidot vuorotellen
    then
    Every 2 min for 10 minutes : 2-6 ring muscle ups / bar muscle ups (scaled version as you like)
    or do 5x2-6 reps and rest as needed bwn sets.

    Accessory Work
    3-5 sets of 10-15m hand over hand sled pulling with long rope or kb gorilla row alt hand x12-16
    3-5 sets of 5-10 ring push ups + (tee rutistus renkailla toiston lopuksi)
    3-5 sets of 3-6 dragon flags + 8-10 side plank hip touches
    rest as needed

  • EMOM x32-40 Workout

    EMOM x32-40

    1) bike
    2) 4-6 bmu / scaled 4-8 pull up
    3) ski
    4) 5-10 hspu / scaled 5-15 push up

    Target Pk2 , easy bike&ski

  • Voimanosto: ti 9.1.2024 ylimeno 9 Workout

    Etukyykky 5-8x8
    -eli nousu kasin sarjoilla ”kovaan kasiin”

    Vauhtipunnerrus käsipainolla 3x8 / käsi

    Takaolkapääsoutu 3x20

    Pullover käsipainolla 3x15

    Tempaus kahvakuulalla 3x15 / käsi

  • Barbell conditioning Strength

    Hang Power Cleans for load
    EMOM 10:
    Sets 1-2: 6 reps
    Sets 3-4: 5 reps
    Sets 5-6: 4 reps
    Sets 7-8: 3 reps
    Sets 9-10: 2 reps

    Go up in weight every 2:00, but no more than 10/5kg.

  • "Lovely Legs" Workout

    2 rounds:
    15 Toes Up DB RDL @2x20/15kg or choose weight (toes on a blue plate)
    15+15m SA OH DB Walking Lunges 20/15kg L+R

    • 1min Rest btw sets

    30 Toes Up DB RDL @ choose weight (toes on a blue plate)
    30+30m SA OH DB Walking Lunges 20/15kg L+R

  • Conditioning Workout

    AMRAP 20:
    50/40cal Row
    40 Abmat Butterfly Sit-ups
    30 Pull-ups
    20 Alt. DB Snatches 20/15kg (from ground)
    10 Burpee Box Jump Overs 60/50cm