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

  • 3 x 10 takakyykky Strength

    Lepo n. 1min välissä

  • Crosstraining - Maanantai Workout

    LÄMMITTELY
    12:00 Min
    :45s Vapaavalintainen ergometri
    8 Penkkipunnerrusta
    8 Kulmasoutua käsipainoilla
    8 Thrusteria
    8 Kahvakuulaheilautusta

    KUNTOHARJOITUS

    20:00 Minuuttia laadulla ja tasaisella tahdilla:
    10 Penkkipunnerrusta
    10+10 Kulmasoutua käsipainolla, tuettuna
    10 Thrusteria levytangolla
    10 Kahvakuulaheilautusta

    :30s-60s lepo liikkeiden välissä. Keskiraskaat painot

    HUOMIOITA
    Harjoituksen tarkoitus on kehittää voimakestävyyttä ja toimia hypertrofisena harjoitteena, jossa sekä heikkouksia pois. Tähtää raskaisiin painoihin, joilla kuitenkin saisit sarjat tehtyä putkeen hyvän poltteen kanssa. Voit vaihtaa harjoituksen aikana painoja isompiin tai pienempiin.

  • TECHNICALLY STRONG Workout

    Warm-up
    10min

    Single Kettlebell snatch technique
    E2MOM 10min
    Find heavy weight of
    3rep KB Clean & Jerk, L & R arm.

    Gymnastics
    20min
    - Kipping pull-up
    - Butterfly pull-up
    - Kipping C2B
    - Butterfly C2B

    WOD
    5 rounds of:
    8 alt. KB C&J 16/24kg
    5 C2B / Pull-ups

    Rest 30sec between rounds

  • Bench Press (DELOAD) Strength

    7x3 Bench Presses
    - Build by feel
    - Rest as needed

  • EasyWOD 29.9.2025 Workout

    Voima
    E2MOM, 3rds, As super set
    8-10 Goblet squat w/ 2xKBs

    WOD
    AMRAP 20:
    With a partner:
    Max distance row
    – One partner works at a time switching as needed.

  • 29.9.2025 EMOM 40 Workout

    EMOM 40 (0:30 work / 0:30 rest) AMRAP

    1) (cal) Row
    2) (cal) SkiErg
    3) (cal) Airbike
    4) Rest

    Pace. As you’re working for “only” 30-seconds, followed by equal rest, you can push those 30-seconds hard (but still where you can repeat the output).
    Tip. Keep moving (walk) and breathing during the breaks to help you recover better (vs lying down)

  • Back Squat 5-3-1+ Strength

    Back Squat
    • 5 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 1+ reps at 85% of 1RM

  • Front Squat 5-3-1+ Strength

    Front Squat
    • 5 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 1+ reps at 85% of 1RM

  • 29.9.2025 RMU Prep, Strength Workout

    Strict ring muscle-up prep 2 to 3 rounds

    3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 Box Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

  • HWPO MOVE 100 - Day 5 Workout