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

  • 9.6.2025 Back Squat Strength

    Back squat – Build to 3RM

    – Approach each warm-up lift like you would your 3RM attempts. Pay attention to your setup, trunk and bar path. Brace your core/midline (through the whole repetition), control the way down and explode your way up. Take each repetition as a single with a short pause at the top before the next repetition. If you will use a belt, start wearing it in the warm-up by the latest @ 80%1RM.
    – Use the previous weeks heavy single as a gauge for where your 3RM will be

  • WOD Workout

    AMRAP 12:00
    2 Rope Climbs
    20 Barbell Rows @43/30kg
    200 Meter Run/Row/Ski or 400m Bike

    Rx+: Legless Rope Climbs, @52/35kg

    Extra:
    Half Kneeling Banded Pallof Press: 4 x 8 each. Rest 60s.

  • 30min AMRAP Workout

    Run 800m
    50cal Ergo 1
    Run 400m
    50cal Ergo 2
    Run 400m
    50cal Ergo 3
    Run 400m
    rest of time max reps Burpees

  • 8.6.2025 EasyWod Workout

    AMRAP 16

    Run 400m
    30 Box Step-Ups
    20 Sit-Ups
    10 Ring Rows
    20 Push-Ups
    30 Air Squats

  • OH Lunges & Abs Workout

    18-16-14-12-10-8-6-4-2 reps for time:
    - DB OH Walking Lunges 2x15/10kg
    - Abmat Butterfly Sit-ups

  • Hang clean (blocks) + Jerk Strength

    Hang clean (blocks) + Jerk: 3+1 x 6

  • Echo pyörä ”Tabata” Workout

    Echo pyörä ”Tabata”

    8x 20 sek töitä 10 sek lepo

    Kesto 4 min

  • Row 21km - half marathon Workout

    Row 21098m for time.

  • Strength Workout

    Gymnastics Skill

    1. 3 x 15-30 sec headstand hold / wall supported
    2. 3 x 20-30 sec wall facing handstand hold as close as possible
    3. 5-10 x HS kick up to the wall , as sooth as possible without hitting the wall hard
    4. 1-3 minutes accumulate (free) HS hold

  • Painonnosto - Torstai Workout

    LÄMMITTELY

    Aina alkavalla minuutilla 10:00 minuutin ajan:
    1 & 2) 5-10 Maastavetoa
    3 & 4) 5-10 Etukyykkyä
    5 & 6) 4-6 Tall clean
    7 & 8) 4-6 Saksiin työntöä
    9 & 10) 2 x (2 rinnallevetoa + 2 työntöä)

    RINNALLEVETO & TYÖNTÖ

    Rive veto + Rive + Työntö,
    3 x (2+2+1)
    3 x (2+1+1)
    3 x (1+1+1)
    Aloita keskiraskaalla kuormalla. Lisää kuormaa aina 2 sarjan välein jos nostot ovat hyviä. Nosta 1:30min välein.

    BONUS

    Etukyykky,
    Aina alkavalla minuutilla 8:00 minuutin ajan:
    1-7) 1 Etukyykky @ 65%
    8) 7 Etukyykkyä @ 55%

    Vauhtipunnerrus,
    3-4 x 3 (kevyt/keskiraskas)

    Kiertoharjoitus,
    3 Kierrosta
    8/8 Bulgarian split squat
    6-10 Tiukkaa leuanvetoa/ylätaljaa
    10/10 1-Käden sivutaitto (raskas)
    :30s-:60s tauko liikkeiden välillä. Hyvä polte kohdelihaksiin!