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

  • HS Skill Work Workout

    3 sets:
    5 HS Kickups to a wall
    - Both heels touch the wall SOFTLY at the same time (good control)
    - Rest as needed btw sets
    3 sets:
    14-20 HS Walking Steps against the wall
    - Hands as close to a wall as possible
    - Keep your body of the wall, only heels against the wall
    - Rest as needed btw sets
    3 sets:
    3-5 x 2-4 HS Walking Steps To a Wall
    - Aiming to kick up about 1m away from the wall and walk to it
    - Rest as needed btw sets

  • Torstai OLY Workout

  • SKILL Workout

    HS Walk

    E2MOM, 5 rounds
    1-10m HS Walk
    10-50 Double unders

  • EasyWOD 13.3.2025 Workout

    Voima
    Strict pull up 4x 4-6
    - matala tanko/kuminauha
    - rest 2min

    WOD
    partner WOD
    4min Amrap
    P1 Row 100m
    P2 air squats
    - rest 1min between amraps

    4min Amrap
    P1 Row 100m
    P2 sit ups
    - rest 1min between amraps

    4min Amrap
    P1 Row 100m
    P2 kb swings

  • Painonnosto - Keskiviikko Workout

    LÄMMITTELY
    3-5:00 min vapaavalintainen ergometri.
    Sitten 3 kierrosta tai 10:00 minuuttia:
    10 Bird dogs
    10 Deadbugs
    5 Tempausotteella (kääntö pään päälle lantiolta + punnerrus niskan takaa + valakyykky)

    TEMPAUS

    3-Asennon tempaus,
    Nousu keskiraskaaseen kuormaan 20:00 minuutissa kompleksissa: (Tempaus lantiolta + tempaus polvelta + tempaus lattiasta)

    2x sama paino ennen kuorman lisäämistä.
    Lepo 60-90s sarjojen välillä

    Tempausveto,
    3 x 5 (keskiraskas)

    BONUS

    Valakyykky,
    Nousu 4 toiston sarjaan @ 2 RIR (reps in reserve).

    Takakyykky,
    Nousu 5 toiston sarjaan @ 2 RIR (reps in reserve).
    Sitten 2 x 8-15 @ 80% raskaimmasta 5 sarjasta.

  • La 8.3.2025 penkki2 Strength

    Pystypunnerrus Max5
    -5-8 noususarjaa
    -ei fail!!

    Pullover 5x20

    Hauiskääntö 5x20

  • WOD 10/03/25 Workout

  • Morning Intervals Workout

    AMRAP 7
    15/12 Cal Row
    6x Shuttle Run

    Rest 2min

    AMRAP 7
    15/12 Cal Bike
    6x Shuttle Run

    Rest 2min

    AMRAP 7
    15/12 Cal Ski
    6x Shuttle Run

    Rest 2min

    AMRAP 7
    15/12 Cal Echo
    6x Shuttle Run

  • Basic Workout

  • 8.3.2025 Choose... Workout

    Option 1 – Long bike
    45 to 90-minutes Bike @ base*
    * Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

    Option 2 – Mixed
    For 45, 60 or 75-minutes @ base*
    1000m SkiErg
    2000m Jog
    4000m BikeErg

    • Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.