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

  • EasyWOD 24.4.2025 Workout

    Voima
    E3MOM, 3 rounds
    single arm DB shoulder press 10+10

    WOD
    PariWOD you go, i go
    20min amrap
    50 cal ergo
    50 push press
    50 sit ups
    50 box step up

  • LONG ENDURANCE Workout

    WARM UP
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    Easy endurance work
    5-4-3-2-1min
    1) bike
    2) row
    3) ski
    4) echo

    target hr zone 2

    COOLDOWN
    10-20 min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • 3.5.2025 EasyWod Workout

    EMOM 36

    Minute 1 : 7 Push-Ups + 10 Air Squat
    Minute 2 : 12/9 Cal Row
    Minute 3 : 13 Dual KB Deadlift 24/16kg
    Minute 4 : 12/9 Cal Bike
    Minute 5 : 10 Pull-Ups
    Minute 6 : Rest

  • Treeni 4 (PE) Workout

    Warm Up
    Band Pulls + Banded Hip Activation
    then 2 rounds
    30 plate hops
    10 gtoh
    5+5 plate single leg RDL
    10 plate good mornings

    Metcon&Strenght
    Every 2 min for 10 minutes
    20-50 double unders + 8/8/8/5/5 reps of deadlift @20-30-40-50-60 % of 1rm
    then straight to
    3-2-1-1-1 reps , build to heavy single for day (MUISTA TURVALLISUUS)
    rest as needed bwn sets

    Accessory Work
    3-4 Sets
    30-50m Sandbag carrying (bear hug) @70/45kg
    rest 15-30sec
    6-12 sandbag bear hug squats @70/45kg
    rest 15-30sec
    2-3 rope climbs
    rest 2-3 min

  • Conditioning Workout

    8x AMRAP3 mins alternating between:

    
A: 

    Dumbell "Chief"

    3 DB Clean @2x22,5/15kg

    6 DB Push up

    9 DB squat

    REST 1 min

    B:

    5 Burpee over the rower
    
10 cal row

    15 medball clean@9/6kg

  • Strength Workout

    Every 2 mins for 10 mins do:
    5 Strict Hanging Leg Raises
    5 Strict Pull-ups

  • Day 51 Workout

    “Quarter Gone Bad”

    Five rounds for total reps of:

    Rest 45 Seconds

    • 15s. Max reps Weighted Pull Ups @ 25kg

    Rest 45 Seconds

    Rest 45 Seconds

  • Accessories 🍑 Workout

    5 rounds:
    30sec Heel Bridge
    10m+10m Single DB Walking Lunges 25/17,5kg
    40m Skillmill Sledge Push, damper 8/6
    30sec Sorenson Hold
    - Rest 1-2min btw round

  • Painonnosto - Tiistai Workout

    LÄMMITTELY
    3:00-5:00 min vapaavalintainen ergometri
    Sitten 3 kierrosta tai 10:00 minuuttia:
    5 Tempausotteen maastavetoa
    5 Muscle snatch polvelta
    5 Niskan takaa punnerrusta
    5 Valakyykkyä
    5 Tall snatchia

    TEMPAUS

    Voimatempaus (muscle snatch),
    5 x 3 @ (keskiraskas)

    Nousu raskaaseen, mutta teknisesti hyvin liikkuvaan painoon 15:00 minuutissa kompleksissa: (Tempaus polven alta + Tempaus)

    Tempausveto,
    3 x 4 (raskas)

    BONUS

    Valakyykky,
    Nousu raskaaseen, mutta teknisesti hyvään ykköseen.
    Sitten 2-3 x 2-4 @ 80% raskaimmasta ykkösestä.

    Takakyykky,
    Nousu 2 toiston sarjaan @ 1 RIR (reps in reserve).
    Sitten 2 x 3-8 @ 80% raskaimmasta 2 sarjasta.

  • Treeni 3 (KE) Workout

    Warm Up
    3-4x20+20m sledge push + hand over hand pulling
    then 2 rounds
    5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
    5 90/90 Hip Switch w/Heel Lift (per side)
    10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
    then 2 rounds
    barbell prep as you like for snatch and cleans

    Weightlifting

    8 sets
    1 snatch lift off + 1 snatch pull + 1 pause snatch@40-80% of 1rm
    rest 1-2 min bwn sets

    8 sets
    1 clean pull + 1 squat clean + 1 hang squat clean @40-80% of 1rm
    rest 1-2 min bwn sets

    Strenght Accessory
    3-4 sets
    20m double db front rack lunges
    10-15 double db bench press
    rest 2-3 min bwn sets

    Metcon
    1 set at 85-95% effort on each 10 sec piece
    8 rounds of 10 sec on / 20sec off
    Echo bike