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 (DELOAD) Strength

    7x3 Bench Presses
    - Build by feel
    - Rest as needed

  • Conditioning Workout

    3x
    500/400m Row
    400m Run

    Rest 2:00

    1x
    1500m Row
    1600m Run

    Rest 2:00

    3x
    500/400m Row
    400m Run

    • Easy recovery pace
    • Zone 2 (60-70% of max heart rate)

  • Benextravaganta Strength

    A: Back squat 5-5-5-5-5-10
    B: Clean pull 3-3-2-2-2
    C: Leg extensions 2set
    D: Leg Adductor 2set
    E: Standing SL hamstring curls 2set

  • Narrow grip bench press Strength

    5 x 5 narrow grip bench press

    • 3 sec count on the way down, 1 sec pause on the bottom
    • leave two reps in the tank
    • rest 3 min btw sets

  • Yläkropan voimaa Workout

    Käsipainoilla 3kierrosta
    A.1) shoulder press penkillä istuen x10
    A.2) hauiskääntö x10
    A.3) ranskalainen punnerrus penkin päältä (käsipaino maahan) x10
    A.4) penkki punnerrus x10

  • 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

  • Linnamasters 2022, kuntosarja laji 2 Workout

    2A)
    5rft
    5x GTOH@35kg
    10 Facing Bob
    TC10’
    2B)
    4 RM FS
    TC10’

  • 12min Find Heavy 3rep BoxSquat Strength

    Find heavy 3rep for 12min

  • Conditioning Workout

    Partner Workout
    Amrap 8mins / 2 mins rest x 3 sets
    A,
    4–8-12-16…
    Cal row
    Syncro USA swing @24/16kg

    B,
    4–8-12-16…
    Cal row
    Syncro Kb Snatch @24/16kg

    C,
    4–8-12-16…
    Cal row
    Syncro Kb burpee deadlift @24/16kg