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

  • 20.1.2025 Row intervals Workout

    Row intervals – 2 to 3 sets

    1500m Row @ < 24spm (strokes per minute)
    1000m Row @ 24-28spm
    500m Row @ 28-32spm

    Rest 2:00 b/t repeats
    Rest 6:00 b/t sets

    Pace. Start the first interval at a low rate (<24spm) but challenging pace for the 1.5km piece. Then increase your rate to moderate for the 1000m (24-28spm) and finally increase to a higher rate for the 500m (28-32spm). Aim to row each distance faster than the previous one (shorter distance = faster pace).
    Intent. Get used to pacing yourself on the rower (hard, repeatable paces) and building speed at higher rates.
    Focus. Maintain a good rhythm and sequence (legs, hips, arms) at all rates. Check in with yourself to ensure your form is still solid on the 2nd half of each interval when you’re getting more fatigue.

  • AMRAP 12 Workout

    AMRAP 12

    3 bmu
    6 sandbag to shoulder @M: 50-70kg / W: 30-50kg
    9/7 echo calories
    .
    .
    Scaled AMRAP 12

    3 c2b/ or pull up
    6 power clean @60/40kg
    9/7 echo calories
    .
    .
    SCALE REP SCHEME OR WEIGHT IF NEEDED

  • Voimatempaus 4x3 Strength

    Muscle snatch, semi kevyt paino

  • Pe 17.1.2025 maastaveto Strength

    Maastaveto 3x6x60%

    Maastaveto korokkeelta 2x10x50%

    Ylätalja 5x8-15 TAI leuanveto 5x6-10
    -vastaote

    Yhden käden kulmasoutu 1x30 / käsi

  • SQUAT SNATCH Strength

    6-8sets:

    2 squat snatch 73-80%

    2s pause knee level / drop&go!!

  • INTERVALS Workout

    E4MOM x 4-6

    50 DU
    10m Db walking lunge
    10 Db bench press@22,5/15kg´s

    SCALE WEIGHT IF NEEDED, TARGET UNDER 2MIN

  • NBT Kaikkea ja paljon Workout

    3x12 min AMRAP’s (with a Partner)

    6 DB Power Cleans (2x22,5 /15 kg)

    6 DB Thrusters (2x22,5 /15 kg)

    30 DU
6 DB snatch (2x22,5 /15 kg)
    
6 DB Squat
30 DU

    6 RMU / ring pull-up

    6 strict HSPU (deficit)
30 DU

    REST 2 min

    12 C2B

    12 Ring dip

    30 T2B

    12 m HS WALK

    12 KB Swing

    30 V-up / Tuck-up

    12 KB shoulder to overhead

    12 Burpee over KB
30 WB

    REST 2 min

    8 snatch
8 OHS

    30 GHD sit-ups
    
8 D-ball over shoulder

    8 D-ball squat

    30 m D-ball Bear hug carry

    8 BMU / C2B
    
8 pistol squat

    30 Box jump

  • 27.10.2020 Session One Workout

    For time:

    Bike Ergo 5K

  • MOVEMENT - Monostructurals & midline Workout

    60s on / 15s off for 3 rounds:
    a) monostructural 1
    b) 10-15 + 10-15 landmine twist
    c) monostructural 2
    d) 20-30 + 20-30s s.l. chinese plank / 30-60s chinese plank
    e) monostructural 3

    Straight into 60s on / 15s off for 3 rounds:
    a) monostructural 1
    b) accumulate 30-45s L-sit hang (jos ei voi roikkua niin L-sit hold / hollow hold)
    c) monostructural 2
    d) 10-15 Reverse hyper on a box
    e) monostructural 3

    Monostructural = Machines, shuttle run, burpees, jump rope, box get up/over...

    Rasittavuus: RPE 6 / zone 2 (HR 60-70% of HRmax)
    Treenin flow: ensin 3 kierrosta ensimmäistä osiota, siitä sitten suoraan toiseen osioon.

  • 9 sets for load Strength

    5-5-3-3-3-1-1-1-1
    Power cleans