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

  • Kettlebell Workout

    1. 3*5/5 windmill, then Overhead squat practice

    2. Amrap 6’
      8 usa swing @24/16kg,
      8 push ups,
      4/4 one arm overhead squat @12/8kg (scale to Front rack squat if neccessary).

    Rest 2’

    1. Amrap 6’ 6 double KB DL @2*24/16kg + unbroken 20m Farmer’s Carry, 6 burpee to target, 4/4 turkish sit up.

    Rest 2’

    1. Amrap 6’:
      12 goblet lunge,
      6 Right push press + 20m Front rack carry
      6 Left push press + 20m Front rack carry @20/12

    2. Afterparty: 3*20/20” side plank reach through

  • Muscle & Power, AV1 Strength

    Squat clean 1 RM

  • 5.1.2023 Run ( Kuopiohalli ) Workout

    Run 4 x 200m ( Rest 60 sec )

    Run 4 x 4 minutes ( rest 3 minutes )

  • Muscle & Power, AV1 Strength

    Front squat 6 RM, then 3x4 @ same weight

  • PRVN Back Squats 2023-01-31 Strength

    Back squats
    - 5 reps @72% of 1RM
    - 3 reps @77% of 1RM
    - 1 reps @82% of 1RM
    - 5 reps @77% of 1RM
    - 3 reps @82% of 1RM
    - 1 reps @87% of 1RM
    - 5 reps @82% of 1RM
    - 3 reps @87% of 1RM
    - 1 reps @92% of 1RM

    new round every 1:45

  • 21.12.2023 EasyWod Workout

    25 Minutes For Quality & Load :

    Biceps Curls w/ DB`S alternating 20
    Banded Ab Crunch 20-30
    Partner Assisted Hip Thrust 10 - 15
    HS Hold to Wall 0:20

    Rest between movements as needed

  • LANDMINE & CORE Workout

    Five rounds for quality:
    6+6x LM C&J
    6+6x Pallof press
    12x DDB renegade row

  • 29.12.2023 ARM Strength Workout

    Straight Arm Strength Circuit – 3 rounds of:

    (20 seconds work : 20-40 seconds recovery)
    Straight arm Front Raise against wall
    Tuck hollow straight arm DB complex
    Planche lean slides
    Low ring front support hold ( plank hold )

  • Gymnasty Workout

    3 rounds of
    5 box pistol e/s
    20s. hs hold
    5 rope pull ups

    12 Min AMRAP

    18 Pistol Squats
    6 HSPU
    2 Rope Climbs