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

  • For rounds Workout

    For rounds
    5 x 2 min on 2 min off

    20 DU's
    10 wall balls
    5 burpees
    -continue where you left off

    Goal & Intensity
    -Aim for a steady, controlled pace that you can maintain in each work period with full force.
    -The goal is to keep the rounds roughly the same length.
    -Light explosive (DU), steady rhythm in the beginning in the middle (wall ball), and finally a controlled breath hold (burpee).
    -The workout felt like you were working the whole time, but you weren't burning yourself out.
    RPE: 7-8/10, meaning hard, but under control.
    -If the first interval feels like RPE 9, the pace is too hard.
    Why is this workout in the program / what is being sought: The exercise develops the ability to recover quickly
    and produces steady power round after round. It also teaches rhythm control:
    the body and breathing stay together even in varied movements.

  • Back Squat Strength

    Back squat
    5-5- 5+

    (last set max reps, max65% of 1rm)

  • AMRAP 6 Workout

    AMRAP 6

    5 up&down
    5 box jump
    10 kbs@32/24kg

  • Back squat Strength

    Back squat

    4-4-3-3

    E3MOM / 1-2 reps in tank

  • WODconnect Advent Calendar - Day 5 Workout

    Today's task is an easy one. This one we got from Jami Tikkanen of The Training Plan. Although it's about bodybuilding, you'll most probably find it motivating and interesting. The video is quite long, but trust us - it's well worth the time. Let's broaden our minds:

    Extra points for sharing your thoughts on it!

    We also have a nice surprise for everyone living in Finland! Huge discounts for Suunto Ambit3 Sport HR sport watches.

    Details (prices and how to order) are here. We'll deliver the watches before Christmas so you can get them as a present for you or for your close ones :)

  • 5km soutu Workout

    5km soutu.

    Vertailu 30.4.2017

  • 26.4.2023 Incline Bench Press Strength

    Incline Bench Press

    5 Sets Of 8 ( 6 - 10 )

    Go Every 2:30

  • Supersarjat, hyvä suoritustekniikka ja rauhallinen tempo Workout

    Supersarjat, hyvä suoritustekniikka ja rauhallinen tempo

    4 kierrosta
    3-6 käsilläseisontapunnerrus
    6+6 1-käden kahvakuula vauhtipunnerrus, maltillinen paino
    6-10 etunojapunnerrus
    2min lepo

    tauko

    4 kierrosta
    6+6 askelkyykky 1 kahvakuula eturäkissä etujalka korokkeen päällä
    8+8 matkalaukku maastaveto
    2min lepo

  • Takakyykky 6x3 @60-65% Strength

    Takakyykky 6x3 @60-65%

    samat painot, tauot 2 min.

  • Pystypunnerrus 3,2,2,1 Strength

    Pystypunnerrus 3,2,2,1

    Harjoituksen tarkoituksena on saada nostettua kaikki toistot.