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

  • Rowing Intervals Workout

    Rowing Intervals for distance (19min):
    2min 20-22s/m
    2min 22-24s/m
    1min Easy Recovery Pace
    2min 24-26s/m
    2min 26-28s/m
    1min Easy Recovery Pace
    2min 26-28s/m
    2min 24-26s/m
    1min Easy Recovery Pace
    2min 22-24s/m
    2min 20-22s/m
    - Focus on the right technique and moving pattern!!!

    Score: Total meters

  • WOD Workout

    ”Man Maker in a boat"
    For time:
    24-18-12-6
    Cal row
    After each set complete 5 Man maker @2x22,5/15kg

    Timecap: 15:00

    Extra: Glute Bridge: 3 x 8-10. Rest 60s.
    - 2 count at top of each rep

  • Pumpkin Spice Workout

    5 Rounds for time with a partner
    500m Run / 2 x Stairs
    20 Burpees
    500m Row
    20 Wall Balls @20/14
    500m Bike / 250m Row
    20 Weighted V-ups (with Med Ball)

  • 4 kierrosta laatuun keskittyen Workout

    4 kierrosta laatuun keskittyen

    1min kuollut koppakuoriainen
    10+10 polvennosto kahvakuulan kanssa ota tarvittaessa tolpasta tukea
    20m amerikan karhukävely hitaasti

    aikaikkuna 15-18min

  • 14 min alkavalla minuutilla Workout

    14min alkavalla minuutilla

    1. 10-15 kp tempaus
    2. 5-10 yleisliike hyppy boksin yli

  • Extra Credit 28-10-2021 Workout

    Toes to Bar: 2 sets for max reps. Rest 2:00
    +
    - Foam Roll Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 261021 Tiistai Workout

    Deload week

    Easy aerobic conditioning

    3 rounds
    2min row
    2min AMRAP: 10 sit-up + 10 back extension
    2min row
    2min AMRAP: 10 lunges + 10 DB push press
    2min row
    2min AMRAP: 10s bar hang + 10s front support hold

  • 18.10.2021 SPLIT JERK Strength

    3x1@PÄIVÄN MAX

  • NBT Workout

    3X12min.
    1. KB swing 15
    2. Pistols 10
    3. Ring mu /kääntö /dippi 4-6
    4. Froghoover w10kg 20

    REST 5min

    1. 4 Bar ovet Burbee+ C&J (nousevat painot -> 95%
    2. 30-40 DU’s
    3. 4 Bar over Burbee + C&J
    4. 30-40 DU’s

    REST 5min

    1. Box over jumps 6
    2. Hs walk / Shoulder taps 5+5m
    3. Box step ups 5+5
    4. BMU / C2B 4-6

  • Extra Credit 21-10-2021 Workout

    Toes to Bar: 2 sets for max reps. Rest 2:00
    +
    - Foam Roll Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)