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

  • 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

  • 29.9.25 Strength

    DELOAD -VIIKKO

    8x 1 snatch

    Every 90s

    Noin 65%

  • Weightlifting workout (klo 17) Workout

    Squat Snatch
    1x5@50%
    2x2@60%
    2x2@70%

    Clean and Jerk
    1x3@50%
    1x2 @70%
    1x1@ 80%
        
    STRIC PRESS (BACK)
    3x6@50%
    2x4@60%
    1x2 @70%
    1x2@ 80%

    BACK SQUAT ( BULGARIAN)
    2x3
    2x4
    1x3
        
     

  • Conditioning (DELOAD) Workout

    5 rounds:
    30 DU
    10 DB Bench Presses 2x20/15kg
    20sec HS-Hold
    100m Skillmill Sprint
    - Rest 1min

  • 18.9.2025 BasicWod Workout

    2 rounds :

    AMRAP 8
    Row 500m
    15 Push-Ups
    14 DB Snatch

    Rest 2:00

    AMRAP 8
    Bike 1000m
    30 Box Step-ups
    10 Burpees

    Rest 2:00

  • Conditioning Workout

    Rotate through the AMRAPs for 36 minutes - 4 sets of A, B and C

    A) AMRAP 2 minutes
    15 box jump over (60/50 cm)
    12 USA swing (24/16 kg)
    Max shuttle run in remaining time (10m=1)
    -rest 1 minute-

    B) AMRAP 2 minutes
    15 goblet squat (24/16 kg)
    12 knee to elbow
    Max target burpee in remaining time
    -rest 1 minute-

    C) AMRAP 2 minutes
    15 plate GTOH (15/10 kg)
    12 (6/6) plate overhead lunge
    Max double under in remaining time
    -rest 1 minute-

  • Basic WOD: Strength Workout

    E2MOM x8 alternating AB
    A) 8-12 DBL DB tempo incline press w. WB
    B) 8+8 powell sideplank