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

  • 28.8.2025 BasicWod Strength

    Zombie Squat

    4 x 4

    Go every 2:30

  • Pe 17.10.2025 kisa: sbd Workout

    Jefferson Curl 3x10
    Facepulls 3x20
    Vipunostot maaten 3x20

    Kyykky 2x2x90%
    Penkki 2x2x90%
    Maastaveto 1x80%

  • 13.10.25 Workout

    5 rounds:

    15/10 cal standing bike (50s)
    4 burpee box jumps @60/50cm
    5/4/3/2/1 squat snatch
    -1 min rest between rounds

    m: 60/65/70/75/80
    n: 40/45/50/55/60

  • 13.10.25 Strength

    4x
    3 front squat + 7 Back squat
    rest 3min between sets

    vähän lisää viime viikosta

  • 30.5.2022 Basic Workout

    AMRAP 13

    Buy In : 400m Farmers Carry 2x24kg / 2 x 16kg

    Remaining Time

    7 Push Ups
    14 Lunge w/ KB´S
    20 Sit Ups

  • 15.6.2022 Basic Workout

    Bench Press

    5 Sets of 5

    Working Time 18 minutes.

  • 15.6.2022 Basic Workout

    Accessory

    3 - 4 Sets Of

    a ) 8 -12 Dumbbell Bench
    b ) Plank 60-90sec
    c ) Banded Pull Apart Hold 30 - 45 sec

  • 5.9.2022 Basic Strength

    Shoulder Press

    3-3-2-2-1-1

    Go Every 2:30

  • 15.3.2023 BasicWod Strength

    Back Squat

    5-3-1-5-3-1

    Go Every 3:00

  • Treeni 4 (PE) Workout

    Warm up
    1 set with each machine
    :40 easy
    :20 moderate
    :40 easy
    :20 mod/fast
    :40 easy
    :20 fast
    rest 1 min bwn machines

    Metcon@60-70% effort OR 75-85% effort you choose
    2-3 sets of (jos teette 2 kierrosta läpi niin lisää tähän vielä 1 min töitä joka laitteella että tulee vähän enemmän volyymia)
    3000/2550m bike erg
    rest 1 min

    1500/1275m ski or rowing
    rest 2 min
    1200m run
    rest 3 minutes

    Cool down
    5-10 minutes walking