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

  • Partner rowing cardio WOD Workout

  • Lattiapenkkipunnerrus 5x5 Strength

    Nousevat painot, 2min tauko sarjojen välissä

  • Happy B-day Marika! Workout

    Tänään hikoillaan Marikan synttäreiden kunniaksi!

    4 rounds

    18 x kb swing 32/24
    18 x double unders
    18 x HSPU
    18 x power clean 50/35

    After 4 rounds,
    Buy out: 400 m run

    Time cap 30 min, if you beat the time cap perform a buy out run. Score is total time after the run or reps (if timecap)

  • Extra Credit 12-04-2021 Workout

    DB Split Squat 2 x 8-10 each. Rest 60s.
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • TRIPLE 3 Workout

    For Time:
    3,000 meter Row
    300 Double-Unders
    3 mile Run

  • Strength 13-04-2021 Workout

    Superset!
    4 work sets!

    Close Grip Floor Press in Bridge x 5.
    - build in weight, try to improve on last week
    Rest 45s.
    Archer Ring Row x 6-8 each.
    Option: 8-12 Ring Rows
    Rest 45s.

  • Friday Warm up Workout

    1:00 easy row -> :30 mod row
    1:00 easy row -> :30 mod/fast row
    then same thing with ski erg!

  • Hard routine + SHSPU Strength

    140 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    2.Strength
    Deadlift
    5x3 @ RPE 8

    3.Metcon
    A. AMRAP8:
    6 Power snatches @ light weight - 25 kg
    30 Double unders
    - Reps: 8 rounds
    - HR: 177/187
    Rest to full recovery

    B. For time:
    30 Cal Ski-erg
    30 Single arm Devils press @ medium weight - 35 lbs
    30 Cal Bike
    - Time: 7.20
    - HR: 179/189

    4.SHSPU day 2
    A. 2 rounds of:
    - KN' SCAPULA PUSH UP x 10
    - SINGLE LEG DEADBUG x 20s / side

    B. 2 sets of:
    - FIN PUSH UP x 6

    C. 1 set of:
    - SERRATUS LEANS x 60s

    D. HSPU - BOX
    6 sets of:
    - (KNEELING) BOX HSPU NEGATIVE x 1 (8s down)
    Rest 75s between each set

    5.Core
    Tabata hollow/arch hold

  • "Deadly Run" Workout

    Partner workout, for time:
    400m Run
    30 Deadlifts @100/70kg
    800m Run
    20 Deadlifts @130/90kg
    400m Run
    30 Deadlifts @100/70kg
    800m Run
    20 Deadlifts @130/90kg
    400m Run
    30 Deadlifts @100/70kg

    • Running is done syncro. Deadlifts can be divided anyway you want.

  • Wednesday Cool down Workout

    2-3 min light cardio
    1+1 min banded lat strech
    1+1 min wall pec strech
    1-2 min deep squat hold move weight ankle to ankle every 10s