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

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC STRENGTH

    2-3 rounds, rest as needed

    1) 10-20 Bar Hanging Hip Touches
    2) 5-10 Rower Pike-Up

    RPE 3+ to 4

  • Partner 10K Row Workout

    10K Row with a Partner
    Switch rower every 400-500m

  • Strength 14-04-2019 Workout

    1a) DB Split Squats: 3 x 8 ea. Rest 30s.
    1b) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 30s.

    2a) Bottoms-up KB Carry: 3 x 90 ft. each. Rest 30s.
    2b) Single Leg RDLs: 3 x 8 ea. Rest 30s.

  • Conditioning 14-04-2019 Workout

    4 Rounds of:

    21/18 Calorie Row / Ski

    or

    15/12 Calorie Bike

    or

    400 Meter Run / 1+½ Stairs
    Rest 2:00

    *During rest interval complete:
    30 Easy Single Unders
    :15 RKC Plank

  • 1. Conditioning Workout

    EMOM x 16 (4 Rounds):
    Minute 1 - 15/12 Calorie Row
    Minute 2 - 40 Double-Unders
    Minute 3 - 12/9 Calorie Assault Bike
    Minute 4 - 5 Front Squats

    Front Squat Percentages:
    Set #1 - 65% of estimated 1RM
    Set #2 - 67%
    Set #4 - 69-75%

  • Accessory 4 Workout

    Check the gym library.

  • Takomo Build It #30 Workout

    3 rds
    Bulgarian split squat 10/10 reps
    Jumping split squat 10 reps (5/5)
    rest 30 sec
    Barbell row 10 reps (supinated grip)
    rest 30 sec
    Strict press 10 reps ( tempo)
    rest 30 sec
    banded lat pull down 22 reps
    banded face pull 22 reps
    band pull aparts 22 reps
    Rest 1 min

  • Pe 29.3.2019 Maastaveto Strength

    (Kottikärryt 4 kierrosta, 2 etup/ 2 takap)

    Maastaveto 1x5, max!!! Myös lämpät ”vitosina”

    Vap.val. keskikroppaa 100-200 toistoa, kevyt
    Esim.
    -suorinjaloin mave 3-5x10-15
    -situps 3-5x15-25
    -etuheilautus 3-5x15-25
    -jalkanostot 3-5x12-25
    -reverse hyper 5x15-25
    -sivutaivukset 3-5x15-25

    (Tempaus käsipainolla 10min AMRAP)

  • Back squat 6x6 Strength

    Back squat 6x6 @80%

  • EMOM 21min Workout

    1.min Run/Bike/Row
    2.min 1 Leggless Rope Climp
    rest of the min push ups
    3.min rest

    Vaihda 1. minuutin teko paikkaa kierroksittain