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

  • Iida's friday wod WL Strength

    Every 1:30 for 8 rounds
    build up weight
    1 power clean + 1 squat clean

  • 12.6.2025 RMU Capacity Workout

    5 Rounds for total reps

    Set of Ring muscle-ups
    1000m BikeErg @ recovery pace

    Intent. Work on your ring muscle-up capacity and recovery ability. Aim for a big (but not max) set each round, then recover while biking. The bike should be easy enough to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk by the bike for a smoother transition.
    Movement options. Bar muscle ups → Russian dips → Seated ring muscle ups

  • Conditioning Workout

    Individual workout today

    Every 6 mins x 5 sets
    5 burpee Pull up
    10 T2b
    20 alt. dumbell hang snatch @22,5/15kg
    30 air squat
    40 Double under / 80 single under

    Remaining time rest!
    Goal : sub 5 mins each set !

  • Bench press 4x3, 4x2 Strength

    Bench press 4x3, 4x2

  • Conditioning Workout

    In every 4min for 6 sets, alternating between A and B

    A: 15 box jump over
    15 knees to elbows

    B: 15 wall ball
    10 burpee
    5/3 wall walk

    Score is the fastest round (each)

  • Pull-ups with partner Workout

    70 pull-ups for time:

    A. Deadlift hold 75/50kg
    B. 5 burpees
    AMRAP pull-ups

    Athlete A holds the bar at the top of deadlift position. Athlete B starts to do burpees as soon as A lifts the bar from the ground. After burpees B starts to do pull-ups. The score is the time that it takes to perform 70pull-ups combined.

  • 9.6.2025 BasicWod Workout

    Chest Supported Row ( Use DB´s or KB´s )

    6 x 6-8. Go Every 2:30

  • Crosstraining kestävyys - Sunnuntai Workout

    Huoltava peruskestävyysharjoitus

    Lämmittely
    1 kierros päivän harjoitusta. Lämmittelyn ja harjoituksen välillä 1-2 minuuttia taukoa.

    Harjoitus EMOM 42min (Peruskestävyys, 60–75%/HR max)

    1. pyörä
    2. perhonen vatsamakuulla
    3. hiihto
    4. maailman parhain venytys
    5. soutu
    6. pull over penkiltä kepillä ja pienellä lisäpainolla (leveä selkälihas)

    Peruskestävyysharjoitus, joten pidä ergoissa vauhti maltillisena. Jaa toistot tasaisesti neljännessä liikkeessä, eli vaihda etujalkaa puolivälissä tai vastaavasti kierrosten välissä. Suorita kutakin liikettä/ergoa noin 50sek, jotta ehdit siirtyä seuraavaan. Ergoissa tavoittele tasaista rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita.

  • Accessories Workout

    4-5 sets:
    2min AB
    1min Supinated Dead Hang
    :30 Chinese Plank
    :30 Rest

  • Lunges & GHD Workout

    18-16-14-12-10-8-6-4-2 reps for time of:
    - DB OH Walking Lunges 2x15/10kg
    - GHD sit-ups