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

  • 21.3.25 Workout

    TEE TÄÄ ENNEN JUMPPAA!

    SKILL

    Treenaa 10-20min valitsemaasi voikkaliikettä 🤸🏽🤸🏼‍♂️

  • EasyWOD 20.3.2025 Workout

    Voima
    Deadlift 6x1
    -rest 2min
    -nouseva paino
    -skaalaus 5x5

    WOD
    partner WOD you go, i go
    12min amrap
    1 Deadlift
    3 sit up
    5 wall ball
    -vaihto aina kierroksen jälkeen

  • 18.03.2025 Workout

    C&J

    A) WU 3-4x E3MOM:

    B) E2MOM X3:

    • 3 C&J @60-65% (1.1.1)

    -rest 2min-

    E90SEC X3:

    • 2 C&J @70-75% (1.1)

    -rest 2min-

    EMOM X3:

    • 1 C&J @80-85%

    *kevyet prosentit, keskity tekniikkaan

    Back Squat

    • 6x2 (1s pause in bottom) *build up *Fiiliksen mukaan

    Metcon

    4-3-2 min AMRAP / Rest 1 min between
    (Start where you stop each set)

    • 12 Cal Fan bike
    • 12m DB Farmer Lunges (2x15kg
    • 8 Burpee pull ups

    Accessories
    (Optional)

    A) Core EMOM 12:

    1) 30/30s Side Plank
    2) 30-45s Russian Twist
    3) 20-30 V-Up
    4) Rest

  • T2B/WB & DU Workout

    • EMOM x min, pick x
    • Pick reps/min for T2B/WB & DU
    • T2B+DU on odd minutes
    • WB+DU on even minutes

  • 4 x 5/käsi yhden käden tuettu kulmasoutu Strength

    Nousevat painot.

  • Skillmill Run + Assault Bike Workout

    5 rounds:
    1K Skillmill Run + 2K Assault Bike

  • Bench press 3x4, 1x10 Strength

    Bench press 3x4, 1x10

  • 10 min Alternating EMOM: Deadlift / DU Workout

    10 min Alternating EMOM:
    Even min:
    • 5 Deadlifts 275/185#
    Odd min:
    • Max Double Unders
    Within the first minute, 5 deadlifts and rest in the remaining time. The next minute, complete as many double unders as possible. Repeat until time is up. Score is total double unders.
    Goal: 300. Average 60 DUs per round to achieve this goal.

  • Conditioning Workout

    For time with a partner :
    (You Go , I Go)
    3 rounds of
    5 rope climbs
    15 Devil's clean @2x22,5/15kg
    25 DB Box step over @50cm
    35 DB Floor Press
    45" syncro forearm plank
    55 double under each person ( one at a time)
    Timecap: 30 mins

  • 20.3.25 Workout

    FOR TIME (jaa miten haluat)

    100 thruster @20/15kg
    50 GHD sit ups
    200 DU / 300 SU