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

  • Bench press 4x7 Strength

    Bench press 4x7

  • Concept2 row: 1:40/0:20r ... 9 Workout

    Concept2 rower built-in workout called: v1:40/:20r...9 meaning 9 rounds of:

    • Row 1:40
    • Rest 0:20 (except after 5th round rest 2:00)

    Total rowing time: 9x1:40 = 9x100" = 900" = 15'

    Score: total meters rowed. Check the score via: Memory - List by date - (see topmost result)

  • Main site Friday 240322 Workout

    For time

    • 60-second L-sit
    • 30 shoulder-to-overheads
    • 60-second hang from the pull-up bar
    • 20 shoulder-to-overheads
    • 60-second hang from the pull-up bar
    • 10 shoulder-to-overheads
    • 60-second L-sit

    ♀ 95 lb
    ♂ 135 lb

  • Recovery WOD #11 Workout

    5-15 rounds at easy pace
    2:00 Bike
    1:00 Farmer Carry @ light KBs
    10-30 Handstand Shoulder Taps (scale to plank shoulder taps)

    • This workout is to be approached at an easy to moderate pace.
    • Afterwards you will feel more energised
    • Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

  • Conditioning Workout

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

  • 27.1.2024 Run PK Workout

    Warmup 10 minutes.

    4 Minutes fast @ HR zone 4
    2 Minutes recovery @ HR Zone 2

    Repeat 6 times

    Recovery 10 minutes.

  • WOD, Strength / Technique: Strength

    4 Sets in pairs: For quality (One at work another at rest)

    5+5 Back rack side box Step-Ups (Barbell)
    20 Alternating Dual DB Renegade rows

    Then...

    30"sec Max reps of:
    Barbell back rack squat jumps 20/15kg

  • AF #masu Strength

    AF WEEK 44, Day 3

    WEIGHTLIFTING (2/2)

    A: E2MOM x6:

    Hang Muscle Snatch (above the knee) + Muscle Snatch + Hang Power Snatch
    (above the knee) + Power Snatch + Squat Snatch.

    TnG reps.
    Target: add 2,5-5% compared to last week. Work up to a heavy combo of the day.

    B: EMOM x6: 2 Power Snatch, TnG + 3 High Box Jump (low box, high catch)

    Use 65-70% of 1RM Power Snatch.
    Target: add 2,5-5% compared to last week.

  • WOD, METCON Workout

    3 Rounds for time: Tc 14'min

    Treenaaja __________________________________ Kuntoilija

    200m Run ________________________________ 100m Run or 600m Bike
    30 Double unders _________________________ 90 Single unders
    20 Anchored Feet DB Weighted Sit Up ____ 20 Anchored Feet Dumbbell Sit Up
    10 Chest to bars ___________________________ 10 Pull-ups / Jumping

  • 25 min, 40s on, 20 s off Workout

    5x
    1) soutu/pyörä
    2) lankku
    3) gorillasoutu
    4) SU/up and down
    5) lepo