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

  • Voimanosto: ti 15.4.2025 kyykky Strength

    Etuheilautus 3x20
    —> joka sarjan jälkeen lankku x 1min

    Kyykky 3x2x70%

    Sivutaivutus 3x20 / puoli

    Jalan loitonnus kumpparilla 3x20 / puoli

  • WOD Workout

    5 rounds, 6 mins each, for max reps of:
    20 Box Jumps, 60/50cm
    25 Plate Ground-to-Overheads, 15/10 kg
    30 Alternating V-ups
    max distance in remaining time with any cardio machine!

    Rest 2 mins btw sets

  • WOD 14/04/25 Workout

  • Voima - perjantai, lauantai Workout

    Penkkipunnerrusta
    __

    LÄMMITTELY
    10 min AMRAP
    45s ergo
    5 YTW
    10 vuorojaloin askelkyykky kierrolla
    10 istumannousu
    5-10 penkkipunnerrus (kevyt)
    __

    PRIMER
    3x6 penkkipunnerrus, 3sek stop pohjassa

    PENKKIPUNNERRUS
    2x12, 2x10 @54-56%/1RM
    -2-3min lepo sarjojen välissä
    __

    APULIIKKEET
    1x5, 1x3 ,1x1 (lisäpaino-) leuanveto myötäotteella (tarvittaessa kuminauha-avustus)
    3x10 vipunosto taakse RPE 7
    3x8+8yhden käden kulmasoutu käsipainolla RPE 9

    -1-2min lepo sarjojen välissä
    -tee leuanvedot ensimmäisenä

  • Hang Snatch High Pull + Hang Power Snatch + Overhead Squat Strength

    4 sets:
    3x (1 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Overhead Squat) @5/10 RPE
    - Rest as needed btw sets

    • SPEED WORK: Meant to be with light weight and working speed, explosiveness and timing.

  • Endurance WOD Workout

    In teams of 2 share the work and complete as many rounds as possible in 40 minutes:
    100 cal row
    80 sit ups
    60 wall balls
    40 med ball cleans
    20 push ups

  • Endurance WOD Workout

    3 rounds:
    2 min run
    2 min rest
    2 min amrap: 10 wall balls, 15 sit ups
    2 min rest
    2 min bike
    2 min rest

  • Endurance Workout

    For time:

    3000 m / 2500 m row
    3,4 km run or 5 miles (8 km) / 4 miles (6,4 km) assault bike
    100 wall balls 9/6 kg

    45 minutes timecap.

  • Endurance WOD Workout

    4 rounds for time:
    1,2 km trail run or 4 min run + 4 min ski
    30 overhead squats (35/25 kg)

    40 minutes timecap

  • Endurance WOD Workout

    In teams of two alternate 3 rounds of both amraps:
    A): 4 min run/row/bike
    – 2 min rest –

    B): 4 min amrap:
    15 cal ski
    12 prisoner tall kneeling to standing
    10 sit ups
    – 2 min rest –

    Partners start from different stations.