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

  • 7K Run Workout

    For time:
    7K Run

  • ”Two Left Feet” Workout

    8 Rounds For Time:
    4 Strict Pull-ups
    8 Dumbbell Snatches (Right)
    8 Overhead Lunges (Right)
    8 Dumbbell Snatches (Left)
    8 Overhead Lunges (Left)

    KILOS: 22.5/15

  • 17.6.2023 Big Shoulders Workout

    Chest Supported Dumbbell Row 4 x 5, Go Every 2:30

    Scull Crushers w/ DB´S 4 x 8, Rest 2:30

    Strict CTB 3 x Max Reps, Rest 2:30

    Shoulder Press 6,5,4,3 Go Every 2:30

  • OPTIONAL ACCESSORY Workout

    2-4rounds:
    5 high box jump
    10 GHD hip extension
    15 banded pull apart

  • Emomfitness Row Workout

    2 Sets (20:00 Total)

    0:00-1:00: 15/12 Calories

    1:00-3:00: 30/24 Calories

    3:00-6:00: 50/40 Calories

    6:00-8:00:30/24 Calories

    8:00-9:00:15/12 Calories

    9:00-10:00: REST

    Todays workout is a total of 20-minutes broken down into varying sections of work. The goal should be to work on different paces. Quicker for the shorter cals and slower for the longer intervals.

    Use this as your conditioning after some lifting or as a stand-alone conditioning piece. If you're using it as a standalone aerobic conditioning piece, feel free to add on an additional round or two.

    Tag someone who loves rowing below!

    Level 1: 10/20/30/20/10 for men and 8/16/24/16/8 for women

    Level 2: 12/24/36/24/36 for men and 10/20/30/20/10 for women

    Level 3: As prescribed above

  • Conditioning Workout

    3 sets with weight vest.
    In 4mins do:
    500/400m Ski Erg
    then in the remaining time:
    4/3 Rope Climbs 4m
    AMRAP Burpees
    - Rest 2mins btw sets

  • Easy pace Endurance Workout

    E6MOM x 4-6
    8 box jump over
    6 power clean @60/40kg ( drop& go )
    8 box jump over
    3-6 bmu Scaled pull up
    *remaining time easy pace bike

    keskiarvo sykkeet PK2 alueella. Uskalla mennä pyörällä riittävän rauhassa/ palautellen

  • Power clean EMOM Strength

    EMOM x10

    2 power clean (60-70%)

    BE FAST, not too heavy !!!
    Keskity hyvään liiketekniikkaan ja teräviin nostoihin.

  • WARM UP Workout

    EMOM x 8-12
    1) bike
    2) 5 clean pull + 5 hang power clean + 5 hang squat clean
    3) bike
    4) 5 barbell row + 5 front squat + 8 reverse lunge

  • Päivän treeni 7.7.23 Workout

    Alkulämmittely
    Ketjuvenytykset 1. kierros seisten, 2. kierros lattialla
    etuketju
    eturistiketju
    takaketju
    takaristiketju
    sivuketju

    Voima
    circuit 4 kierrosta 40/20

    askelkyykky + kierto
    rengassoutu + kierto
    1-jalan lantion nosto + veto kumpparilla
    1-käden penkkipunnerrus + kierto jumppapallon päällä
    sivulankku (+ jalan ja käden avaus)
    lastausliike