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

  • 12.3.2025 Workout Warmup Workout

    1:30/1:00/0:30 of each @ increasing pace
    1) Row
    2) Air bike
    +
    8 slow tempo plate squats
    8 Scapula push-ups
    8 Scapular pull-ups
    8 Tension swings
    +
    2 rounds
    5/way Scapular rolls
    10 Front squats w/ empty barbell
    10 Push presses w/ empty barbell
    30 Speed rope skips
    +
    Once through
    250m Row
    35 Double-unders
    6 Thrusters @ 43/30kg
    10/7 (cal) Air bike
    (7.62m) Overhead walking lunges @ 43/30kg
    8 Chest-to-bar pull-ups

  • Pn-reenit Workout

    Voimatempaus + 2 valaa 7x90s
    20,25,27,29,31,32,34

    Tempaus +tempaus riipusta pa
    25,29,32,34,36,0,30
    38 lähti tänään vaan vetona, muitaki lenteli.
    Kädet tänään kipeänä.

    Rive+rive riipusta pa+työntö
    30,35,40,44,45,47,49

    Takakyykky
    Kakkosia ja kolmosia
    50,70,80,85,90

    Ja loppujumpat päälle!

  • Bench press 3x5, 1x10 Strength

    Bench press 3x5, 1x10

  • Bike & Burn Workout

    (Legs, shoulders, and core on fire!)

    For Time (Cap: 25 Minutes)

    5 Rounds:
    • 15/12 Cal Assault Bike (Push but don’t redline!)
    • 12 Dumbbell Thrusters (10/8 kg each hand) (Legs & shoulders burning!)
    • 12 Push-Ups (Chest to floor, full lockout!)
    • 15 Sit-Ups (Controlled core work!)

    🔥 Goal: Keep consistent pacing—don’t burn out on the bike early. Try to go unbroken on thrusters as long as possible!

  • 2 min chin up Workout

    22 reo

  • Mobility & CORE Workout

    shoulder & Th mobility

    8 x 30" work, 15" rest:
    hollow body hold
    prone "krall"

    3rnds for quality
    5/5 KB teapot
    5/5 KB bent over figure 8s
    5/5 scorpion

  • EMOM x32 Workout

    EMOM x32

    1) 13cal Echo
    2) 2 Rope Clim
    3) 12-14cal Row
    4) 8 ttb

  • Mobility & stretching Workout

    Diffrent torture techniques 🤌🏽😆

  • Light Strength

    A: Broad jumps 8x3
    B: Seated leg press 1xMax
    C: leg extensions 1xMax
    D: SL standing leg curls 1xMax
    E: Bench Press 3set
    F: Dips 1xMax
    G: OH cable triceps extensions 1xMax
    H: Strict pull ups 1xMax
    I: SA DB rows 1xMax
    J: DB biceps curls 1xMax
    K: DB shoulder flys 1xMax

  • Crosstraining kestävyys - perjantai Workout

    Intervalleja vauhtikestävyysalueella
    __

    LÄMMITTELY
    3 kierrosta:
    2min ergo (vaihda joka kierroksella)
    10 boksiaskellus vuorojaloin
    10 maastaveto käsipainoilla
    5+5 pystypunnerrus käsipainolla
    5-10 istumaannousu
    __

    HARJOITUS (Vauhtikestävyys, 70-85%/HRmax)

    6x5min, 30s lepo/vaihtoaika

    1. ergo

    2. AMRAP
    12 boksiaskellus vuorojaloin, lisäpainolla,
    9 rinnalleveto riipusta+työntö käsipainoilla
    12 istumaannousu

    Harjoituksessa vuorottelevat ergometrilla tehtävä osio (1), ja AMRAP-osio (2). Palauttele ergo-osiossa, ja halutessasi mene kovaa AMRAP osiossa.