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

  • 30.1.26 Workout

    accessory:

    2-4x
    10 db lateral raises
    15 pystysoutu tangolla
    30 ojentajat kumpparilla (kumppari räkistä ylhäältä, kyynerpäät kyljissä suorista kädet)
    - rest as needed

  • 25.7.2023 BasicWod Workout

    AMRAP 18

    Run 800m
    15 Banded Lats Pull Down
    10+10 One Arm Dumbbell Row 22,5/15kg
    Bike 1k
    30 Sit-ups
    20 Lunges

  • 22.11.2023 Intervals Workout

    AMRAP 2 x 4

    20 Wallball Shots 20/14p
    Max Calories Row

    Rest 2:00 btw sets.

    Score : Total Calories

  • 10.2.2024 Barbell Cycling Workout

    4 Rounds @ increasing weight

    15 Power snatches
    15 Overhead squats
    15 Power clean and jerks
    15 Thrusters

    Start @ 42.5/30kg

    – All sets must be done unbroken.
    – Rest as needed between movements.

  • OnRamp, day 14 Workout

    "Baseline" for time:
    500m Row
    40 Squats
    30 AMSU
    20 Pushups
    10 Pullups / 20 Ring rows

  • 17.4.2023 Red Rower Workout

    For time:

    750/700m Row
    50 Overhead Squat 42,5/30kg
    25 Bar Facing Burpees.

    • Push the first half of the row a little more than you think. You can plan to back off that pace for the back half of the row to prepare for the OHS.

    • Try hold onto big sets of overhead squats. Athletes can rest in the back rack if they'd like rather than putting the bar down.

    • Coming off the squats, the arm swill be feeling a but tired. The first few burpees may feel a little slow but we can aim to pick up the speed as we near the finish.

    TC 10

  • 2000m Row Progression (optional) Workout

    10 Sets:
    200m at 2k Pace
    100m at Any Easy Pace

  • Main site Saturday 230826 Workout

    For time%0A%0A- 5 rounds of Cindy%0A%0A- 5 minutes to establish a heavy deadlift%0A%0A- 5 rounds of Cindy%0A%0A*One round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats.%0A%0A*Beginner option*%0A%0A- 5 rounds of modified Cindy for time%0A%0A- 5 minutes to deadlift 5-5-5-5-5%0A%0A- 5 rounds of modified Cindy for time%0A%0A*One round of modified Cindy is 3 ring rows, 5 assisted push-ups, and 9 squats.

  • 9.12.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    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

  • Muscle & Power, YV1 Strength

    Bench press 5 RM, then max reps @ 90 %