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

  • Conditioning Workout

    3 rounds for time:
    20/16cal Row
    20 KB Hang Cleans 24/16kg (switch arms every 5 reps)
    20m Burpee Broad Jump
    1min Rest

  • 7.7.2025 Push Press & Chin-Ups Workout

    Alternate A1/A2

    A1. Push press, rest 1:00 before A2

    Build to heavy 4 (H4) @ RPE 8-9 (84-88%, 1-2 RIR)
    +
    3 x 5 @ RPE 7 (78-82%, 3 RIR)

    A2. Weighted chin-up, rest 2:00 before A1

    Build to heavy 4 (H4) @ RPE 8-9 (84-88%, 1-2 RIR)
    +
    3 x 5 @ RPE 7 (78-82%, 3 RIR)

    – Build to a heavy 4 (H4) @ RPE 8 (around 84-88%1RM).
    – Once you’ve hit the H4 set, you have 3 back-off sets of 5 reps @ 78-82%

  • Voima- keskiviikko, torstai Workout

    LÄMMITTELY
    10-12 min AMRAP
    45s ergo
    10 face pull kuminauhalla
    5-10 rengassoutu
    5 YTW
    10-20 dead bug
    5 penkkipunnerrus stop rinnalla (kevyt)
    __

    PENKKIPUNNERRUS
    4x3 @80-85%
    -väh. 3min lepo sarjojen välissä
    -sarjat voi tehdä nousevalla kuormalla prosenttien puitteissa
    __

    APULIIKKEET
    2x1-5 leuanveto (lisäpainolla)
    -ennen muita apuliikkeitä

    2x8-10 Face pull kuminauhalla tai renkaissa (haastava variaatio)
    2x8-10 skull crusher RPE 8-9
    2x16 (8+8) Gorilla soutu kahvakuulilla RPE 8-9
    -noin 1-2min lepo sarjojen välissä

  • 6 kierrosta, 60 toistoa ja Juoksu Workout

    6 kierrosta

    30 Yhden käden kahvakuula heilautus
    20 Yhden käden kahvakuula maastaveto
    10 maljakyykky
    600m Juoksu

    Suorita kaikki liikkeet samalla kahvakuulalla.

  • Voimanosto: to 3.7.2025 penkki2 Strength

    Penkki 5x5x70%

    Yhden käden kulmasoutu 3x20 / käsi

    Dippi 3xamrap tai Penkkidippi 5xamrap
    -dippeja mentävä väh. 5kpl

    Etuheilautus 4x25

  • KE&TO 2-3.7.25. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
    :20-30 Sec Supinated Grip Passive Hang
    4-6 burpees
    8-12 ring rows

    Strenght&Conditioning
    4-5 sets of
    12/10 calories rowing OR 10/7 calories of air bike
    then 2x10-12 db bench press and sets 3-5 are 6-8 db bench presses
    rest 2-3 min bwn sets (3 hengen kierrolla voi vetää läpi)

    Accessory Work
    2-3 sets
    8-10 single arm kb row R/L @12-20/20-28kg
    8-10 standing tricep turn with db 7.5-12.5/12.5-17.5kg
    24-32 weighted russian twits @5/10kg plate
    rest 2-3 min bwn sets

  • Torstai 3.7. Strength

    1-2-3 x 4

  • EasyWOD 30.6.2025 Workout

    Voima
    E3MOM, 4rds
    Push up (matala tanko) 6-10

    WOD
    For time, with partner
    You go, I go
    Ergo 50cal
    Air squat x 50
    KB Swing x 50​
    +
    5 synchro up down

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat
    1x5 @ 75%
    1x3 @ 85%
    1x1+ @ 95%
    Final set is an AMRAP , If you have done that last week, then this week is deload with moderate 3x5 reps ( 50-60%)

    B,
    Power Snatch 2-2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Find a heavy set of 2 for the day and accumulate a total of 5 working sets within 15% of your best for the day.

    C,
    21-15-9 reps, for time of:
    Deadlift @142/102kg
    Echo Bike Calorie

    Goal: Sub 7 mins

    D,
    3 rounds for quality of:
    15 Band Pull Aparts
    8 L/8 R Side Plank Reach Throughs
    15 Band Face Pulls
    Starfish Side Plank, L 20 secs/R 20 secs

    Rest as needed between each round.

  • Sunnuntain Pitkä Workout

    45 min Laadukkaasti

    4 min koneella
    6+6 Lonkat ja kierto
    6+6 Rapu ja kierto
    8-10 Lapaveto
    Kumpparilla 6-8:
    Ulkokierto
    Sisäkierto
    Vipunosto
    6+6 Dead bug
    8-10 Selänojennus boxilta tai GHD