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

  • 13.6.2022 Basic Workout

    EMOM 16

    1 Min : 6-8 Strict Pull Ups
    2 Min : Bike Erg 15/11 Calories
    3 Min : 10-15 Push Ups
    4 Min : 5 Box Jumps 30/24"

  • 15.3.2023 BasicWod Workout

    EMOM 15 Work 0:40 / Rest 0:20

    Minute 1 : Jump Rope
    Minute 2 : 7 Front Squat ( Rack )
    Minute 3 : Sit-ups
    Minute 4 : Max Burpees
    Minure 5 : Rest

  • STRENGTH CLASS Workout

    A) Bench press (Week 6/8)
    5@78%
    3@88%
    1@93%
    5@83%
    3@93%
    1@95+%
    4@85%

    B) Superset (RPE 8-9)
    3 sets
    8/8 Split stance good morning
    10 Goblet squat with 3 sec. pause at the bottom

    C) Accessory/finisher
    3 sets
    12 dumbbell tricep kick back
    :30-60 plank on rings

  • 14.10.25 Workout

    6x 3min on, 3min off
    alternating a&b

    a)

    18/15 cal ski
    4 wall walks
    max cals ski

    b)

    15/10 cal echo bike
    2-3 rope climbs /3-5 zombie
    max cals echo bike

    3min aina kovaa !

  • 14.10.25 Workout

    voikka

    every 4min x4
    12/8 cal row
    skill of your choice
    12/8 cal row

  • Ma 13.10.2025 perus: kyykky Strength

    Kyykky 3x3x82,5%

    Etukyykky 3x8x50%
    -etukyykyn maksimista
    -joka sarjaan jälkeen kyykkyhypyt ”pohjasta” x 10

    Sivutaivutus 3x20 / puoli

    Yhden käden kulmasoutu 3x20 / puoli

  • Conditioning Workout

    Partner wod ( You GO, I GO)
    100cal row
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    80 cal row
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    60 cal row
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    40 cal row
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    20 cal row
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    Timecap : 32 mins

  • Conditioning Workout

    EMOM 20:
    1: 12/10cal Ski
    2: 10 Thrusters 35/25kg
    3: 12/10cal AB
    4: 10 T2B
    5: Rest

  • STAMINA Workout

    24min EMOM
    1.min row 8-16cal
    2.min 8 Burpees, rest of time max reps push ups
    3.min rest

  • Omatoimitreeni nro7. Workout

    Warm up, 2rds:
    2:00 Machine
    15 banded pull apart
    10 banded press
    15 banded gm
    10 banded row
    10/10 one leg glute bridge

    1: every 2:00 x5
    8 heavy sumo deadlift @kb
    4 low ring row

    2: 15min:
    10 cal bike erg
    5 push up
    10 mountain climbers
    5 push up