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

  • Raakarive EMOM Workout

    12 min EMOM

    • 2 power cleans, TNG *start from 60 % *increase the weight every odd min

  • Parin kanssa laatuaika Workout

    2 kierrosta

    Eka                                                Toka

    1 km soutu 10 yleisliikettä,
    10 kyykkyä,
    10 istumaannousua.
    5 yleisliikettä, 1 km soutu

    10 kyykkyä,
    15 istumaannousua.

    2 kierrosta

    Eka                                                Toka

    1 km soutu 10 Kahvakuula heilautusta
    10/10 Kahvakuula rinnallevetoa

    10 Kahvakuula heilautusta 1 km soutu
    10/10 Kahvakuula rinnallevetoa

  • OPEX 24/10/2014 Workout

    A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains

    B. OHS @ 42X1; build to a moderate triple in 5 sets

    C. EMOM – 8 min – 8 CTB chin ups

    D. EMOM – 12 min
    odd – 6 tough KB snatch R
    even – 6 tough KB snatch L

    Notes:
    – choose your tension as needed for A, work on speed on concentric, record what you use
    – pause at bottom for OHS – form over load impt here
    – work on speed for CTB chin ups, if volume is low add speed element, NOT reps or load
    – choose aggressive load for Snatch but solid form, breathe throughout

  • 2/22/2013 Workout

    Bike - 60:00
    17 miles

  • Mobility 10.11 Workout

  • 19 Oct 2015 Workout

    Warm up

    800m run/800m row
    +
    1Rnds of:
    20 Push Up
    20 TTB
    20 Squat
    20 Pullup

    *Mobility *
    ROMWOD

    Olympic weightlifting
    Hyperextension (20/40 kg) 10x3
    Snatch from PP 4 set 3x40%, 3x50%
    C&J 4 set 4x40%, 4x50%

    Gymnastics

    Emom 15′

    I 10 Box Dip

    II 10 Pullup

    III 10 GHD Situps

    Conditioning
    5 RNDS

    10 UB Power clean & Push Jerk (You Pick Weight)

    Max DU UB

  • 27.1.2022 Restart Workout

    For time :

    1000/900m Row
    30 Thrusters 20/15kg
    50 Jumping Pull Ups

    TC 10

  • Endurance Bias Workout

    3 rds:

    6min: run
    6min: row
    6min: bike
    6min: rest

    Go 80-90% of max HR.
    Goal is to be in the zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

    Accessory 3 from library

  • Endurance WOD Workout

    30 min / 6 min for each RD

    Round # 1 (6min)
    10 jump squats
    10 push-ups
    10 WB

    Round #2 (6min)
    12 plank jacks
    12 dips
    12 alternating lunges

    Round # 3 (6 min)
    15 burpees
    15 T2B
    15 STO (MD, DB, or KB)

    Round #4 (6min)
    15 v ups
    12 box jumps
    10 decline push-ups

    Round #5 (6min)
    10 squats
    10 HSPU
    30 mountain climbers

    • rest 2 min b/w RDS
    • All RDs are AMRAPs *score is total reps for each round

  • Ensimmäinen rypistys Workout

    200 m run
    15-12-9 Squats, push ups, renkaat * 3
    200 m run
    4;04 ei skaalausta