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

  • Syvä pääty Workout

    Skills

    Metcon: 3x aikaa vastaan

    6 m Hsw tai 2 ww
    10 C2B
    15 Box over Burpee
    15 Thruster 42/30
    70 DU

  • 16.3.2025 E2MOM Workout

    1. Run 300-400m

    2. Row 300-400m

    3. Ski 300-400m

    4. Sled pull 15m

    5. Wall Ball 20-40

    6. Ski 300-400m

    7. SB Squat 15-30

    8. Russian Twists 15-30

    9. Sumo squat 15-20

    10. Run 300-400m

    2 Rounds. A new movement at the beginning of every 2-minute interval, completing the required reps and using any remaining time for rest before the next interval starts.

  • 12.3.25 Workout

    3x
    6min ON, 3min OFF (kaikki setit kerran läpi)

    A)
    Buy in: 24/20 cal bike
    As amrap:
    20m kb farmers carry @2x32/24kg
    10 kb deadlift @2x32/24kg
    13/9 Cal ski

    B)
    Buy in: 22/18cal row
    As amrap:
    10m sandbag walking lunges*
    10-15 toes to rings
    13/9 Cal bike

    C)
    Buy in: 20/16 cal ski
    As amrap:
    10m burpee board jumps**
    10-15 push ups
    13/9 Cal row

    *ota fitnessbag/kevyt säkki hartioille ja lets go. Jos ei löydy sellasta niin esim kevyt kahvakuula rinnalle

    **burpee ja hyppy eteenpäin. Näin edetään 10m

  • 14 min Emom Workout

    1. WB
    2. T2B

  • Front squat 4 x 7 Strength

    progressio 2/2

  • Back squat 4 x 7 Strength

    progressio 2/2

  • 15.3.2025 Choose... Workout

    A) Option 1 – Long bike
    1h to 1h45min Bike @ base*
    * Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

    B) Option 2 – Mixed
    For 45, 60, 75 or 90-minutes @ base*
    1000m Jog
    5000m BikeErg
    * Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

  • Main site Friday 250314 Workout

    For time

    • 5 wall walks
    • 50-calorie row
    • 5 wall walks
    • 25 deadlifts (weight 1)
    • 5 wall walks
    • 25 cleans (weight 2)
    • 5 wall walks
    • 25 snatches (weight 3)
    • 5 wall walks

    • 50-calorie row

    • ♀ 155 lb, then 85 lb, then 65 lb

    • ♂ 225 lb, then 135 lb, then 95 lb

    Time cap 20 minutes

  • Painonnosto - Perjantai Workout

    LÄMMITTELY
    3-5:00 min vapaavalintainen ergometri.
    Sitten 3 kierrosta tai 10:00 minuuttia:
    10 Bird dogs
    10 Deadbugs
    5 Tempausotteella (kääntö pään päälle lantiolta + punnerrus niskan takaa + valakyykky)

    TEMPAUS
    Nousu keskiraskaaseen painoon kompleksissa: (Raakatempaus + Tempaus) 12:00 minuutissa.
    RINNALLEVETO & TYÖNTÖ

    Nousu keskiraskaaseen kuormaan kompleksissa: (2 x Rive veto + 2 raakaa rinnallevetoa polvelta + 2 tasajalkaa työntöä) 12:00-15:00 minuutissa.

    BONUS

    Etukyykky,
    Nousu 5 toiston sarjaan @ 2 RIR (reps in reserve).
    Sitten 2 x 8-15 @ 80% raskaimmasta 5 sarjasta.
    Kiertoharjoitus,

    3 Kierrosta:
    Lisäpainolla tuettu linkkuveitsi, maksimitoistot
    Tiukat leuat, maksimitoistot

    Räätälöi leuanveto siten, että saat vähintään 10 toistoa Lepää 1:00-2:00 minuuttia kierrosten välissä..

  • Saturday Grind Workout

    3x8' AMRAP, 2'rest w. partner

    10 syncro ttb
    20 burpee box jump over
    30 DU / 60 SU each
    20 steps syncro walking lunges
    10 syncro KB sumo DL high pull @24/16kg

    continue next interval where you finished