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

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • Extra Credit 29-05-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Foam Roll
    5 Cat/Cows
    :30 Childs Pose
    1:00 EZ walk

  • FUNCTIONAL 1.6.2022 Workout

    3 rounds:
    10+10 bulgarian split squat
    20 glute bridge
    10+10 DB row

  • Active recovery option 1 Workout

    Each for time:
    Run 1000 m
    Run 900 m
    Run 800 m
    Run 700 m
    Run 600 m
    Run 500 m
    Run 400 m
    Run 300 m
    Run 200 m
    Run 100 m

    Rest 1 min between efforts.

    Athlete Instructions
    Athlete Notes
    The aim is to have your effort increase slightly as the distance decreases. You can complete the same workout on any Concept 2 machine. Just double the distance on the Bike Erg.

  • KAHVAKUULA RATAPIHA Workout

    4 ROUNDS FOR TIME
    250 m row
    24 KB swing
    18 KB frontsquat
    12 double KB clean&jerk

  • 18.3.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 21.5.2023 Basic Endurance 45 Minutes Workout

    BEC 45

    4 Minutes Any Machine / 4 Minutes Jogging
    7 + 7 Kettlebell Clean
    2 Rope Climb
    4 Minutes Any Machine / 4 Minutes Jogging
    4 D-Ball Clean
    2 BMU / 5 CTB / 7 Pull-Ups

  • Extra Credit 30-10-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS
    :30/:30 Half Pigeon on Box
    15 Glute Bridge-Ups + :30 Glute Bridge Hold
    1:00 EZ Cardio
    -Rest as Needed b/t Sets-

  • Conditioning Workout

    Partner WOD

    AMRAP 10
    250m row each person
    20 Kb USA swing each person @24/16kg
    250m row each person
    20m/arm Kb overhead carry each person@24/16kg

    3 mins Rest

    AMRAP 10
    8 Burpee over rower each person
    16 Cal row each person
    8 KB squat clean each person @24/16kg
    16 V -up each person

    3 mins Rest

    In 10 mins (Split as You wish)
    Complete the following :
    200 Double under
    140 Bodyweight lunge (total reps)
    70 Push up
    35 cal row
    Remaining time : Max rep rope climb

  • CONDITIONING Workout

    “Fran”

    For time:
    21-15-9
    Thruster
    Pull-Up

    RPE 5, maximum effort
    Target <3min

    Loadings:
    Rxd: 42,5/30kg
    Masters: 30/25kg
    Tailored: 30/20kg

    Tailoring Options:
    Decrease rep scheme to 15-12- 9
    Pull-Up→ Jumping Pull-Up