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

  • WOD Workout

    AMRAP 5:
    Buy-In: 750 m Row
    12 Deadlifts (80/55 kg)
    12 Lateral Barbell Burpees
    rest 5 minutes
    AMRAP 5:
    Buy-In: 500 Meter Row
    9 Deadlifts (100/65 kg)
    9 Lateral Barbell Burpees
    rest 5 minutes
    AMRAP 5:
    Buy-In: 250 Meter Row
    6 Deadlifts (120/75 kg)
    6 Lateral Barbell Burpees

  • "Engine" Workout

    "Omatoiminen WOD"

    A.
    Warm up:
    5 min Row easy

    Mobility:
    Glutes / hamstrings

    1min Row hard

    B.
    Row 5km for time

    C.
    Cool down:
    3-5min easy row
    Foam rolling

  • WOD Workout

    Complete as many rounds as possible in 20 minutes of:
    50 wall ball shots
    50 double-unders
    30-second handstand hold
    50 double-unders
    50-cal. row
    50 double-unders
    30-second handstand hold
    50 double-unders

  • ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET* Workout

    Monday 23rd April 2018

    ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

    A1) Half-Kneeling Single-Arm Arnold Press:
    4 x 8-10

    A2) Barbell Romanian Deadlift:
    4 x 8-10

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

    *Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 3 of 8

    5 Rounds or 20 Minutes (for quality):
    14/10 Calorie Row
    14e Single-Arm Kettlebell Swings
    7 Floor Levers (3 seconds down)

    Begin each row with 5 “Legs Only” strokes + 5 “Legs and Hips” strokes before moving into the full stroke. Use today to prioritize mechanics over speed, and to stay efficient and connected to the machine. Scale the Floor Lever to the tuck as needed, but be true to a slow decent.

    Rowing For Calories: Pick Drill

    Post work to comments.

  • Extra Credit 29-04-2018 Workout

    1a) DB Bench Press, neutral grip: 4 x 10-12. Rest 30s.
    1b) 1-Arm KB Reverse Lunges: 4 x 6 ea. Rest 30s.
    1c) Single Leg Banded Paloff Press: 4 x 6-8 ea. Rest 30s

  • WOD Workout

    AMRAP 4:
    21/15 Calorie Assault Bike
    21 Toes to Bar
    15 Front Squats (50/35 kg)
    rest 4 minutes
    AMRAP 4:
    18/14 Calorie Assault Bike
    18 Toes to Bar
    12 Front Squats (60/40 kg)
    rest 4 minutes
    AMRAP 4:
    15/12 Calorie Assault Bike
    15 Toes to Bar
    9 Front Squats (70/50kg)

  • 12.5.2018 La Punnerus2 + extraa Strength

    Penkki 15-12-10-8-5
    Kulmasoutu 100 toistoa
    Voimapyörä 50-100 toistoa TAI hallittuja ”alaslaskuja” 15-30 toistoa
    Soutu 2000m / tavoiteaika 8min eli 2min/500m
    Lihashuoltoa

  • 28.4.2018 La Punnerus2 + extraa Strength

    Penkki 15-12-10-8-5
    Kulmasoutu 100 toistoa
    Voimapyörä 50-100 toistoa TAI hallittuja ”alaslaskuja” 15-30 toistoa
    Soutu 2000m / tavoiteaika 8min eli 2min/500m
    Lihashuoltoa

  • 7.5.2018 Ma Kyykky Strength

    Kyykky 5x8
    Maastaveto tempausotteella 5x4
    Etuheilautus kahvakuulalla 3x60s
    Kyljet harjanvarrella 3x60s
    QuadBlast 3 kierrosta

  • HS walk and walking lunges (main site Sunday 180408) Workout

    Complete as many rounds as possible in 15 minutes of

    • 50-ft. handstand walk
    • 100-ft. walking lunge