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

  • Sunday Chipper Workout

    Partner workout
    100 x Shoulder press
    90 x Box jump
    80 x Row cal
    70 x Thruster
    60 x Stepping lunge with barbell
    50 x Row over burpee
    60 x Stepping lunge with barbell
    70 x Thurster
    80 x Row cal
    90 x Box jump
    100 x Shoulder press

    Time cap 50 min

    RX 20/ 15 kg

  • 5.10.2025 EasyWod Strength

    Shoulders Press

    5-5-4-4-3-3-2-2, start ~70% & building AHAP
    +
    AMRAP @ 80% Heaviest weight OTD.

    Go every 2:30

  • Pe 3.10.2025 perus: maastaveto Strength

    Maastaveto 4x4x80%

    Maastaveto 5x8x45-55%
    -päinvastainen tekniikka

    Leuanveto TAI Ylätalja 5x8-12
    -vastaote

  • Ty-veto edistyneet Strength

    Ty-veto+Ty-veto riip cm lattiasta
    3sarjaa
    -1+3 @ 105%

  • Ylöstyöntö edistyneet Strength

    Ylöstyöntö telineestä
    3sarjaa
    -3 @75%

  • Ke 1.102025 perus: penkki Strength

    Penkki 4x4x80%

    Sotilaspenkki 70% x amrap

    Pullover 4x15

    Pystysoutu käsipainoilla 3x20
    Vipunostot sivuille 3x20
    -superina

  • Pe 3.10.2025 kisa: sbd Workout

    Band-pull-aparts 3x20
    Kiertäjät kyljellään 3x20 / puoli
    Vatsarutistus 3x20 (jalat penkillä, 90asteen polvikulma)

    Kyykky 3x1x80%

    Penkki 3x1x80%

    Maastaveto 3x1x80%

  • Conditioning Workout

    Partner workout ( You GO , I GO)
    A)
    In 12 min.
    50 calories echo bike
    then
    3 rounds of
    25 wall ball@9/6kg
    25 toes to bar
    then
    max cal echo bike in remaining time
    -rest 2 min.-
    B)
    In 12 min.
    50 calories row
    then
    3 rounds of:
    25 USA swing@24/16 kg
    25 push up
    then
    max cal row in remaining time
    -rest 2 min.-
    In 12 min.
    50 calories ski
    then
    3 rounds of:
    25 box step ups@22.5/15 kg; 60/50 cm
    25 Jumping Pull up
    then
    max calories ski in remaining time )
    One person works at a time.
    Switch as needed.

  • 29.9.25 Strength

    Sumodeadlift

    4x4

    Keskiraskas paino, saisit vielä pari toistoa tehtyä
    - rest as needed

  • 29.9.25 Strength

    Box squat + squat jumps

    4x
    4 box squat + 7 squat jumps with db’s

    • 2min rest between sets

    Mahdollisimman räjähtävät hypyt