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

  • Pull-ups & Boxes Workout

    3 rounds:
    10 Pull-ups
    7 Burpee Box Jump Overs 60/50cm

    • Rest 3:00

    30 Pull-ups
    21 Burpee Box Jump Overs 60/50cm

  • Strength Workout

    4 rounds for quality of:
    8 L/8 R Bulgarian Split Squats, pick load ( DBs or KBs)
    15 Cyclist Squats, pick load
    For the cyclist squats you can create the elevation by using plates. Hold a KB or DB in goblet position!

    rest 2 mins btw rounds

  • 21.1.2025 BasicWod Workout

    5 RFT

    Bike 1000m
    30 Wallball Shots
    30 Box Step-Ups

    TC 40

  • Military Press 3RM Strength

    Three reps of standing military press.

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    10+10 Db seated press
    10 GHD hip extension
    40-60s D-ball hold

  • WOD 27/01/25 Workout

  • La 25.1.2025 penkki2 Strength

    Ojentajat taljassa/kumpparilla 3x30

    Ojentajat maaten käsipainoilla 3x15-20
    Vipunosto eteen levypainoilla 3x15-20
    -superina

    Kapea penkki 5x10x45-55%
    -stopeilla
    -joka sarjan jälkeen pystysoutu käsipainoilla x20

    Hauiskääntö käsipainoilla 3x10-15/10-15
    -vuorokäsin

  • 26.1.2025 EasyWod Workout

    Weighted Box Step-Ups ( DB´S or KB´S )

    6 x 8, alternating legs. 20". AHAP

    Go every 3:00

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    10-15 snowangel
    8+8 dead bug

  • 25.1.2025 2 x For time Workout

    10 Rounds for time

    2 Power clean and jerks @ 83/61kg
    4 Bar-facing burpees

    Time cap. 8:00

    For time

    50-40-30-20-10
    Wall balls @ 9/6kg
    (cal) BikeErg

    Time cap. 16:00

    Overview. Part A is a heavier variation on the theme of 10 RFT: 3 PC+J/3 bar-facing burpees. The challenge will be to ride the line without going to failure.
    Part B is a steady grind that’ll challenge you to “just keep moving.” Can you go unbroken?
    Strategy.
    Part A – How fast can you go and still keep going? With short rounds, finding a good rhythm through each movement and transition is essential. Don’t rush, but do hurry. Use the transitions to take a breath or two to stay under control as it’ll be easy to start a bit too fast and gas out before you finish.
    Part B – Two key questions: 1) Can you keep the wall balls unbroken (if not, how do you break them), and 2) how fast do you dare to bike? If you’re breaking up the wall balls, aim for negative splits (e.g. for 50, do 18-14-10-8, 25-15-10 or 30-20 or similar). Your bike pace will likely be close to your FTP20. If you are still feeling good on the round of 30 cals, you can then push the pace a bit more till the end. How close to your potential time you get will come down to your grit and ability to hold despite being uncomfortable.

    Power clean and jerk → 70/47.5kg, 61/43kg, 52.5/35kg a weight you can keep moving with as singles