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

  • Worming up Workout

    Amrap18. Teams of 2

    15 Worm thruster
    8 syncro burpee over worm
    10 worm c&j
    8 syncro burpee over worm

    Perform 100m run after eah movement together

  • MUSCLE Strength

    Tessa Borodulin

    TESTIVIIKKO

    • Toistoleuanveto (strict) ohuella kumpparilla/kehonpainolla
    TAI
    • Ykkösmaksimi lisäpainolla (jos olet tehnyt aiemmilla viikoilla lisäpainoleukoja)

    • Etukyykyn 4-rep max

    Core, glutes & hamstrings

    3 rounds for quality:
    6 Romanian deadlifts
    10 GHD hip extension
    8 Leg curl soutulaitteella
    :30 Hollow hold

  • Circuit - Tiistai Workout

    LÄMMITTELY
    2 Kierrosta, :40s min töitä / :20s lepo
    1) Vauhtipunnerrus käsipainoilla
    2) Askelkyykky tanko niskassa
    3) Pohjenousut seisoen
    4) Overhead pito kiekolla
    5) Rengassoutu
    6) Boxille hyppy alas askelluksella

    KIERTOHARJOITUS

    3 Kierrosta, 1:00 min töitä / :30s lepo
    1) Vauhtipunnerrus käsipainoilla
    2) Askelkyykky tanko niskassa
    3) Pohjenousut seisoen
    4) Overhead pito kiekolla
    5) Rengassoutu
    6) Boxille hyppy alas askelluksella

    HUOMIOITA
    Harjoituksen tarkoitus on kehittää perusvoimaa ja hieman voimakestävyyttä. Tähtää keskiraskaisiin kuormiin, joilla saisit tehtyä tasaista ja hyvää liikettä koko minuutin ajan.

  • Muscle & Power Strength

    Weighted lunges 4x10 reps

  • 23.10.25 Workout

    FOR TIME:

    20 box step over @2x22.5/15kg
    25/20 cal bike (1.30min)
    20 hang power clean @2x22.5/15kg
    25/20 cal bike
    20 shoulder to overhead @2x22.5/15kg
    25/20 cal bike
    20 box step over @2x22.5/15kg

  • 23.10.25 Strength

    jerk + strict c2b

    4x
    3 split jerk with 2s pause in catch
    5 strict (banded) c2b
    every 3min

  • 23.10.25 Strength

    3 position clean:

    5 rounds:
    1 above the knee
    1 below the knee
    1 floor
    @65%
    every 2min

  • Easy stroll Workout

    EMOM60
    1) echo
    2) 6-10 devil’s press
    3) ski
    4) 6-10 plate sit ups + 10-20 russian twist
    5) row
    6) 12 walking lunge (6+6)

    Intended stimulus: zone 2-3, you should be able to tape your mouth and nosebreath the entire exercise so scale accordingly. Easy on the machines and maintain good quality on movements.

  • TECHNICALLY STRONG Strength

    Clean & Jerk complex

    Find heavy weight of:

    1 Power clean + 2 front squat + 1 Jerk

  • Conditioning Workout

    A)
    Every 1 min for 9 mins, alternating between:
    Row/Ski, 200 m/ bike 400m
    20 Alternating Dumbbell Snatches, 22.5/15 kg
    5 Wall Walks

    3 mins rest

    B)
    Every 1 min for 9 mins, alternating between:
    Row/Ski, 200 m/ bike 400m
    20 Single Dumbbell Shoulder-to-Overheads, 22.5/15 kg
    10-15 Pull-ups

    3 mins rest

    C)
    Every 1 min for 9 mins, alternating between:
    Row/Ski, 200 m/ bike 400m
    20 Dumbbell Goblet Squats, 22.5/15 kg
    20 Push-ups