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

  • 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

  • Vähä työntöö ja vetoo Workout

    Supersets 5 sets
    Bench press 10 x 5. (40 kg)
    6 pull -ups

    2 min break for sets
    3 sets
    Push press 3x 10 (30kg)
    Kb snatch 8x8 (14 kg(

  • Rapid fire 🔥 Workout

    3 rounds for time:

    15 cal row
    7 box-over-burpees
    40 m sled push

    Q7AV

  • Extra Credit 06-07-2023 Workout

    EMOM x 6 MINUTES
    MIN 1 - 5 Slow Kang Squats + 10 Alt. 90-90 Hip Rotations
    MIN 2 - 10 Alt. Bird Dogs w/:02 Pause
    MIN 3 - 10-15 Wide Grip Barbell Curls

  • 6.7.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min