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

  • Rowing Accessory Workout

    6RFQ
    Row 1k at a moderate pace
    X Toes 2 Bar

    pick a number of toes to bar and you must hit that number for all 6 Rounds

  • Back squat Strength

    Back squats (5*5)

  • Row km del giorno Workout

    Quanti metri hai fatto oggi sul tuo rower?
    Inserisci il risultati in metri per alimentare la leaderboard finale.

  • 9-31-17 Workout

    Muscle
    Double KB Squat - 3x10
    Pull Through - 3x10

    Weighted K2C - 3x10
    Weighted Sit Ups - 3x10

    Metcon
    15-12-9 reps for time of:
    Body-weight Deadlifts
    3/4 Body-weight Shoulder Presses

  • Pull up Strength

    5x5 AHAP

  • Superkids 10-13v WOD Workout

    8 min EMOM

    *Parittomalla minuutilla 7 varpaat tankoon
    *Parillisella minuutilla 12 wall ball

    3 min lepo

    8 min EMOM
    *Parittomalla minuutilla 10 rengassoutua
    *Parillisella minuutilla 7 burpeeta

  • TTP Strength week 5 Strength

    135 min

    Skill: BMU practice for 25 min
    9 BMU

    1.Strength
    A. Alternate (1 set of each movement for 4 rounds)
    A1. Front squat, rest 1 minute before A2
    1 x 5 @ 82-84% 65
    1 x 4 @ 84-86% 67,5
    1 x 3 @ 86-88% 70
    1 x 1 @ AHAFA 77,5
    A2. Weighted dip – 4 x (6, 5, 4, 6) @ AHAFA, rest 2-3 minutes before A1
    6*2,5 kg, 5*5 kg, 4*7,5 kg, 6*5 kg

    B. Deadlift, rest 3 minutes between sets
    1 x 8 @ 77-79%
    1 x 6 @ 81-83%
    1 x 4 @ 85-87%
    1 x 4 @ AHAFA

    C. Rotate through 4 rounds at your own pace, start a new round every 5 minutes
    (1) – Turkish get-up – 4 x 4/side @ AHAFA 8 - 10 kg KB
    (2) – Handstand hold facing the wall - 20 seconds
    (3) – Sled Push – 4 x 20 seconds @ sled + 15 kg
    (4) – Sled pull – 4 x 20 seconds @ sled + 15 kg
    (5) – Rest

    2.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • 4.6.2024 Workout warmup Workout

    Warm-up
    10:00 BikeErg @ easy
    +
    2 Rounds – BikeErg
    2:30 @ FTP20 pace
    0:30 @ hard pace (MAP 5*)
    2:00 @ very easy pace

    • FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace

  • 5.8.2021 Kuopio Rock & Tienoot Workout

    Warm Up

    Jog 400m
    Run 400m
    10 Hollow Rock
    10 Arch Rock
    1:00 Hamstring Stretch
    1:00 Tight Stretch
    1:00 Calf Stretch

  • 16.2.2017 Workout

    100 DUs
    25 Cal <a href='/journal/movements/801'>Row</a>
    5 Rounds of <a href='/journal/movements/144'>C2B</a> Cindy
    75 <a href='/journal/movements/1069'>DU</a>    s
    20 Cal Row
    4 Rounds of C2B Cindy
    50 DUs Cal Bike
    15 Cal <a href='/journal/movements/801'>Row</a>
    3 Rounds of <a href='/journal/movements/144'>C2B</a> Cindy
    35 <a href='/journal/movements/1069'>DU</a>    s
    10 Cal Row
    2 Rounds of C2B Cindy
    20 DU`s
    5 Cal Row
    1 Round of C2B Cindy
    *C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats