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

  • ROW Workout

    ROW - 4 km - rest 2 min
    ROW - 2 km rest 2 min
    ROW - 1 km - rest 2 min
    ROW - 500 m

    vauhti: by feel. Jos on menohaluja niin anna palaa tai voit myös ottaa tämän iisimmin pk-jumppana. Voit myös yhdistää päivän emomin tähän eli eka emom ja siit about heti soutulaitteelle.

  • THE MOUNTAIN Workout

    The Mountain
    1min ON, 15sec easy jog, 1min rest
    2min ON, 30sec easy jog, 1min rest
    3min ON, 1min easy jog, 1min rest
    4min ON, 2min easy jog, 1min rest
    5min ON, 3min easy jog, 1min rest
    4min ON, 2min easy jog, 1min rest
    3min ON, 1min easy jog, 1min rest
    2min ON, 30sec easy jog, 1min rest
    1min ON, DONE!!

  • Tempo Superset Workout

    TEMPO PRESS / TEMPO SUMO DEADLIFT SUPERSET
    A1) Tempo (31×1) Press:
    3 x 8
    Start light enough to make your reps on all 3 sets. Around 50-60% is fine.
    A2) Tempo (31×1) Sumo Deadlift:
    3 x 8
    Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.
    *Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
    Post loads to comments.

    4-5 Rounds Not for Time or 20 Minutes:
    8e Single-Arm Dumbbell Rows
    8e Single-Arm Half-Kneeling Dumbbell Presses
    20-30s L-Sit
    Use a controlled tempo on the eccentric of the presses and rows.
    Post loads used to comments

  • Permantoa ja käsilläseisontaa Workout

    -Kärrynpyörä
    -Arabialainen
    -Käsilläseisonta seinää vasten
    -Käsilläseisontapito vatsa seinää vasten 3 x 30 sek
    -Tuettu käsilläseisonta
    -Käsilläkävely

  • Työntöyhdistelmä 1 Strength

    3 x rinnalleveto + 3 työntöä saksiin

  • Dynamic Sumo Deadlift Strength

    Dynamic Sumo Deadlift
    8 x 3r @ 50%
    30s. Recovery

  • Jerk Workout

    10 min EMOM
    Split Jerk
    Heavy but comfortable

  • 20.06.2013 Workout

    Eight rounds for time of:
    10 Burpees
    15 Jumping alternating lunges
    20 Double-unders
    25 meter Shuttle sprint (5 x 5 meter)
    Rest 90 seconds

  • Yale Barbell Challenge - WEST Workout

    We will try 80% of the original YALE ROWING barbell challenge, with options for easier paths and exits if it becomes too much to handle!

  • Blender Workout

    For time:
    10 x wall climb
    20 x box jump
    30 x dumbbell thurster (one hand)
    40 x overhead position lunge (one hand)
    50 x dumbbell goblet squat
    60 x box over with dumbbell

    Rx 22,5 kg/ 15 kg

    Time cap 20 minute