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

  • 1.7.2025 BasicWod Strength

    Bench Press

    7-7-7-5-5-3-3

    Go every 3:00

  • T2B & Plank Workout

    4 supersets:
    12 T2B (unbroken)
    :30 Forearm Plank
    - Rest 1min

  • Deadlift Strength

    EMOM 7:
    6 Deadlifts
    - Build up to 70-75%

  • AB & Sandbag Workout

    Every 3min x 4:
    10cal AB (Sprint)
    30sec Sandbag Bearhug Hold 60/40kg

  • "Adrenaline" Workout

    4 rounds for time:
    30 DU
    15 T2B
    15 DB Walking Lunges 22,5/15kg (7,5+7,5m)
    - You can carry the DB anyhow

  • Kettlebell Workout

    A)
    3 rounds
    A1)
    10 paused double KB sumo deadift
    2” pause at knee level
    A2)
    16 seesaw gorilla row

    B)
    AMRAP 13’
    20 goblet box step over
    16 single arm push press
    10 single KB squat clean

    Rx.: 24/16
    Sc.: 16/10

    C)
    Optional 2-3 rounds
    8/8 windmill @light weight
    8/8 side bend

  • Finisher Workout

    4 sets:
    :45 Forearm Plank
    10 KB Side Bends @RPE 7-8 (each side)
    - No rest btw sets

  • 30.6.2025 BasicWod Workout

    Triangle EMOM 32

    Minute 1 : Row Calories
    Minute 2 : Bike Erg Calories
    Minute 3 : Burpees
    Minute 4 : Rest

    • Every station same repetion, each round. ( calories & burpees. ex. 11 )

  • Pre Workout Workout

    4 sets:
    15 Pallof Presses (hold a squat just above parallel as you press)
    10 DB Hammer Curls @RPE 7-8
    - No rest btw sets. Move fluidly from one move into the next.

  • Painonnosto - Sunnuntai Workout

    LÄMMITTELY

    Aina alkavalla minuutilla 10:00 minuutin ajan:
    1 & 2) 5-10 Valakyykkyä
    3 & 4) 4-6 Muscle snatch
    5 & 6) 4-6 Snatch balance
    7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
    9 & 10) 3 Tempausta

    TEMPAUS

    Tekniikkaharjoitus

    Muscle snatch,
    5 x 2 (kevyt/keskiraskas).
    Nosta 1:30min välein

    Snatch drop,
    5 x 2 (kevyt).
    Nosta 1:30min välein

    Tempaus,
    5 x 2 (kevyt)
    Ekassa tempauksessa 3s paussi polvella.

    RINNALLEVETO & TYÖNTÖ

    Hitaat rivevedot,
    5 x 2 (kevyt/keskiraskas)
    Nosta 1:30min välein

    Tall clean,
    5 x 3 (kevyt)
    Nosta 1:30min välein

    Saksiin työntö,
    5 x 2-3 (kevyt)
    Nosta 1:30min välein

    BONUS

    Korkeat boxille hypyt,
    Yhteensä 14-16 kpl, 2-3 hypyn sarjoissa.

    Ylätalja niskan taakse,
    4 x 6-8 (raskas)

    Back extension hold,
    3 x :30s-45s (raskas)