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

  • High Intensity intervals Workout

    So you can choose either Bikes or Rower (stick with the same machine)
    5x
    1 Min max effort
    5 Minutes rest

    If you work in pairs. One goes a minute later so 0 then 2.

    This is a workout in which you want to go as hard as possible for the 1 minute. Max power and hold on! We are building anaerobic capacity in this.

    Post total cals and breakdown of each. Take cals at the 1 minute mark! No cals in the carryover. Get partner to check.

    I can't stress enough but you should be pretty much maxing your HR each interval.

  • 4 Rounds for quality Workout

    12m dual DB or KB lunges suitcase hold.
    10 strict t2b
    10 strict press 40/30kg

  • Loredo Workout

    Loredo
    6 rounds for time of

    24 air squat
    24 push up
    24 bw walking lunge´
    400m run

    tc 35min

  • 12 Days of Christmas Workout

    For time:
    1 burpee
    2 step back lunge (1 rep = 1 leg)
    3 air squat
    4 kbs
    5 push up
    6 kb stoh
    7 hop over kb / line (1 rep = both sides i.e. 2 jumps)
    8 mb clean
    9 sit up
    10 kb suitcase deadlift
    11 jumping jack (= x-hyppy)
    12 wall ball

    Rx: 24 / 16

    TC: 20
    Kaikki kahvakuulaliikkeet yhdellä kädellä pl. kbs ja toistot lasketaan 1 rep = 1 arm.

    Treenin flow: Aloita 1 burpeella, sen jälkeen 2 step back lungella, 1 burpee, sitten 3 ilmakyykkyä, 2 step back lungea, 1 burpee jne. Viimeinen kierros alkaa 12 wb:lla ja loppuu burpeeseen.

  • Day 23.3 Workout

    5 round Tabata:

    • 20s. Max effort Box Overs Jumps
    • 10s. REST
    • 20s. Max effort V-Ups
    • 10s. REST

    Write down the total number of reps.

  • HANG POWER CLEAN 2RM Strength

    Find heavy 2rm hang power clean in 15min

  • STRENGTH (Deadlift) Strength

    Deadlift 5x3
    – nouseva paino
    – lepo 3-4min

  • FOR QUALITY Workout

    FOR QUALITY
    20 min of

    20 min of
    5 bar MU
    10 shuttle runs
    (1 rep = 15 m)
    5 sHSPU
    10 shuttle runs
    (1 rep = 15 m)

    Goal & Intensity
    -Build controlled skill and strength endurance without rushing.
    -Movement quality and steady rhythm are the priority so every rep drives progress.
    -Smooth, skill-focused effort with a steady elevated heart rate.
    -Bar MU and HSPU stay clean while the shuttles keep the engine working.
    RPE: 6–7 – you can talk, but you’re definitely working.
    Why this workout: It sharpens kip technique, shoulder endurance and the ability to maintain running rhythm between skill sets. A balanced blend of skill and aerobic control.
    Tip: Keep every kip the same length — loss of rhythm is the number one reason bar MU reps fail.

  • E30s x16, Power clean Strength

    E30s x16

    1 power clean (70-80% Daily 1rm)

  • Etukyykky 5 x 5 65 % Strength

    Front squat, 5 x5, 65 %