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

  • Core Work Workout

    3 Sets:
    :30 Single Arm Plank L+R
    10 Standing Landmine Twist (2=1)

  • HS Skill Work Workout

    HS Balance Drills:

    3 sets:
    Max Headstand Hold
    - Goal 30-60sec
    - Rest as needed
    ————————————————————————————————
    3 sets:
    5 Headstand Leg Lifts
    - In straddle and pike (toes touch the ground, then full extension)
    - Rest as needed
    ————————————————————————————————
    3 sets of:
    - Handstand w/ forearms against 50cm box, facing the box
    - Try to stay as straight as possible and balance w/ your palms and fingers
    - max hold. Stand as long as possible!!!

  • 22.9.2025 Back Squat ( Strength ) Strength

    Back squat, Rest 3:00-4:00 b/t sets

    Build to heavy 5 (H5) @ RPE 8.5-9 (1-1.5 RIR, 83-86%)
    +
    2 x 5 @ 80-85%H5 (3 RIR)
    1 x 5+ @ same weight (1 RIR)

  • 16.9.25 Workout

    3min ON, 1.30min OFF x5

    as amrap:
    3 bmu / 5 ctb / pull ups
    3-6 (strict) hspu / pike push ups
    25 DU/ 40 SU

    Jatka amrappia aina siitä mihin jäit

  • 200925 SPORT Workout

    A) Gymnastics skill
    On the minute for 12min (40s on / 20s off)
    1. 1 toes to bar + 1 pull-up
    2. 20s pistol squat (R) + 20s pistol squat (L)
    3. Rest

    B) Partner "Andi"
    For time
    100 hang power snatch
    100 push press
    100 sumo deadlift high-pull
    100 front squat

    RX-plus: 50/35 RX: 42,5/30 Scaled: 35/25

  • Pe 19.9.2025 kisa: sbd Workout

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

    Kyykky 3x3x70%

    Penkki 3x3x70%

    Maastaveto 3x3x70%

  • STRENGTH CLASS Workout

    A) Bench press (Week 2/8)
    5@72%
    3@82%
    1@92%
    then
    5x4@75%

    B) Superset (RPE 7-8+)
    3 sets
    6/6 Single leg RDL
    12 Heel elevated goblet squat

    C) Accessory/finisher
    3 sets
    12 Dumbbell lateral raise
    20 Band pull apart
    1:00 Plank

  • HS Skill Work Workout

    2 sets:
    3 x 1min ON / 30sec OFF:
    10 Burpee Line Jumps + max HS Walk

    • Rest 3min btw sets
    • Score: total distance

  • WOD Workout

    3 rounds for time
    21/18 Calorie Row
    15 Hang Power Cleans @50/35kg
    12 Push Jerk @50/35kg
    9 Burpee Box Jumps w. step down @60/50cm

    Timecap 16:00

  • 12.9.25 Workout

    1/3

    10 rounds:
    90s row max cals
    -30s rest
    90s bike max cals
    -30s rest

    Tehdään tää tämän jälkeen viel kaksi kertaa, mieti siis että pysyy lisämäärärahoja tehoja vielä tämän jälkeen