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

  • 4x6 weighted chin-ups Strength

    4x6 weighted chin-ups

  • DB Bench Press and DB OH Triceps extensions Workout

    DB Bench press
    5 x 10-12
    As heavy as form allows. You have to pause for 1 sec in the bottom position.

    DB OH Triceps extensions
    3 x 8. As heavy as form allows.

  • Tonnivitonen Workout

    500m row, 500m ski, 500m run

  • EASY: Wall walk & hspu Workout

    Wall walk & hspu technique:
    - tripod HS (against the wall & freestanding)
    - HS kick up against the wall
    - wall walk holds (5-10s)

  • Bar Muscleup volume + abs Workout

    4 rounds of
    5-10 Bar Muscleup
    +
    5 banded lowball MU
    2 Mins rest between sets

    then
    3 Rounds for quality

    20sec L-hang flutter kicks
    200m Heavy Farmers carry
    20sec L-hang flutter kicks

    Rest 2min

    L-hang flutter kicks:

  • 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

  • Bench press Strength

    A: 10min emom
    Odd: 3x prowler push
    Even: 3x clapping push ups
    B: Bench press 3x5
    C: strict pull ups 3xMax
    D: 4rounds
    2min on/2min off
    15cal Renegade bike
    Amrap Burpees

  • Bike fun Workout

    4x 4 min on 2 min off
    cal assault bike
    hit same cals every time

  • Päivän treeni 4.8 Workout

    LÄMMITTELY
    Alakropan lämmittely/aktivointi/liikkuvuus
    - nilkat
    - reidet
    - lonkat
    - pakarat

    TEKNIIKKA
    Sopivan kyykky syvyyden etsiminen
    Sopivan kyykky asennon etsiminen
    Kepin/tangon paikan hakeminen

    4x8 / 1min lepo sarjojen välissä
    Takakyykky

    Circuit
    4 kierrosta, 40s./20s.
    1. Takakyykky
    2. Staattinen syväkyykky KK kanssa
    3. Kyykkypito seinällä

  • Back squat Strength

    500m row
    3x
    7 wall ball 12/9 to high target
    4 plate dead bug e/s
    7 Ring row, 2 s. hold at the top

    Back squat
    5x6 83% of 1RM