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

  • Tempo Back Squat Strength

    3 x 8 rep
    4 sec down, 4 sec up , no pause!
    No over 60% max

  • Conditioning 13-05-2023 Workout

    PARTNER WORKOUT OPTION
    IN TEAMS OF 2...
    AMRAP x 20 MINUTES
    1000/800m Row
    80 Wall Balls @ 20/14
    60 Wall Ball Step-Ups @61/51cm (hold ball however)
    30 Ring or Bar Muscle-Ups or 30 Ring Rows AND 30 Push-Ups

    • Split as needed

  • Skill 13-05-2023 Workout

    SKILL 8:00
    A) Practice Strict Chest to Bar Chin-Ups + Strict Dips. Use partner (chin-up) or band (dips) as needed.
    or
    B) Practice / Warm-up your ring or bar muscle-ups for today's conditioning

  • Accessories Workout

    3-4 rounds for quality:
    10 Standing Barbell Curls
    15 Turkish Plate Sit-ups
    10 Incline DB Bench Presses
    10 Strict Hanging Leg Raises
    10 Seated DB Hammer Curls
    15 Russian Twists with medball (each side)
    7 Alligator Rolls (each side)
    :45 sec Overhead DB Hold (each side)
    -Rest 2-3 minutes b/t rounds

  • 10.5.23 Workout

    6x 2min intervals, 2min rest between
    4 squat cleans @65/40kg
    11/8cal bike
    Rounds 1,3,5: max burpee over bar
    Rounds 2,4,6: max hand release push ups

  • Pulling Work Strength

    6 sets for quality:
    10 Strict Pull-ups
    10 Barbell Bent Over Rows, choose weight
    - Rest 2-3min btw sets
    - Go for unbroken set of Pull-ups. If you can't do 10 reps unbroken, go straight back up and finish the set with Chin-ups and then straight into barbell.
    - Post kgs for Bent Over Row

  • Muscle Clean + High Hang Power Clean Workout

    4 sets of 3 Muscle Cleans + 3 High Hang Power Cleans
    - Start @60% of 1RM Muscle Clean
    - This is ment to be LIGHTNING FAST!!
    - Rest 2min

  • Power Clean & Jerk Strength

    5 sets of 2 Power Cleans + 1 Pause Split Jerk
    Set 1: @65% 1RM Clean & Jerk
    Set 2: @70%
    Set 3: @75%
    Set 4: @80%
    Set 5: @85%
    - Pause 3sec in the receiving position
    - Rest 2min btw sets

  • Conditioning 07-05-2023 Workout

    PERFORMANCE
    6 x 2:00 work; rest 1:30
    25/20 Cal Row/Bike/Ski
    Max 15m Shuttle Runs (2 x 7.5m)

    FITNESS
    6 x 2:00 work; rest 1:30
    20/15 Cal Row/Bike/Ski
    Max 15m Shuttle Runs (2 x 7.5m)

    -RPE 9
    -Video: https://vimeo.com/820786994?share=copy

  • Treeni 2 Workout

    Warm Up
    3 rounds
    15/12 calories rowing
    20 lunges (anyhow)
    5-10 strict chin ups
    :20-30 L-tuck hang from pull up bar
    some squat and front rack mobility as needed

    Strenght
    Back squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    Front Squat 3x10 @60-65-70%
    rest 2-3 min bwn sets

    Metcon
    5-8 rounds (masters 45+ = 5-6 rounds, muut 6-8 rounds)
    250m row @1-2km pr pace
    250m row @10km pr pace (n.5 sek hitaampaa kuin 5km pr pace)
    rest 45s bwn

    Accessory Work
    Sets of pull ups or c2b pull ups (9-12-15-12-9 reps), rest as needed bwn sets
    3x12-15 heavy kb swings
    3-4 x 40-50m double kb front rack carrying
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio