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

  • Crosstraining - Lauantai Workout

    LÄMMITTELY

    10:00 Minuuttia:
    :45s Vapaavalintainen ergometri
    8+8 1-Käden tempaus polvelta + Tuulimylly (käsipaino/kahvakuula)
    8 Curtsykyykky vuorojaloin
    8+8 Bird dog lattialla
    10-20 Deadbug lisäpainolla, kiertäen

    Kokeile liikkeet läpi ja valitse sopivat painot.

    KUNTOHARJOITUS

    5 Kierrosta,
    A)
    4:00 min vapaavalintainen ergometri (kevyt)

    B)
    4:00 min “AMRAP”
    5+5 1-Käden tempaus polvelta + Tuulimylly (käsipaino/kahvakuula)
    10 Curtsykyykky vuorojaloin
    10+10 Bird dog lattialla
    10-20 Deadbug lisäpainolla, kiertäen

    Jatka AMRAPia aina siitä mihin jäit edellisellä kierroksella.

    HUOMIOITA

    Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.

  • Partner workout Workout

    2 rounds:
    4 min ON / 2 min OFF
    IGYG

    A)

    30 deadlifts (40/60kg)
    30 bar facing burpees
    - Max kcal ski

    B)
    30 TTB
    30 box jump overs
    - Max kcal row

    C)
    30 HSPU
    30 wall ball
    - Max kcal c2 bike

    D)
    30 DB snatch (15/22,5kg)
    30 DB front squat (15/22,5kg)
    - Max kcal echo

    Result is machine calories

  • Masters League E1 Workout

    For time
    200 Du
    150 Wall Ball 6/9kg
    100 cal row
    50 T2B

    TC 12min

  • WL + Barbell cycling Workout

    power clean + halted split jerk practice

    8' AMRAP 1 wall walk
    2 power clean
    3 push jerk
    Add +1 rep in every round

  • 4.9.2025 Clean & Jerk ( Strength ) Strength

    Clean and jerk

    – Build to 1RM

    – You can start working up doing 2s, then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).

  • MamaWod Workout

    Emom28 = 4 rds
    1: 8-10 cal machine
    2: 12 sit up / mountain climber
    3: 12 wb
    4: 12 alt. V-up / shoulder taps
    5: 8-10 cal machine
    6: 8 burpee/ down up box jump over
    7: rest

  • Tekniikka klo 17 (painonnosto) Workout

    Squat Snatch
    2x3@50
    3x3@60
    1x3@70

    Hang clean
    2x3@50%
    1x4@60%
    1x2 @70%
        
    Push press
    2x3 @50%
    2x2 @60%
    1x3 @70%

    Back Squat
    2x3 @50%
    1x4 @60%
    2x3 @70%

  • Echo bike & C2B Workout

    Do an EMOM for X rounds of:

    • Y cal echo bike (1min)
    • Z C2B (1min)
    • Rest (1min)

    Pick X, Y and Z.

  • 4.9.2025 Press & Row ( Strength ) Workout

    Alternate C1 / C2

    C1. Standing KB press – 2 x 8-10 @ RPE 7 (3 RIR), deload, Rest 1:00 before C2

    C2. Meadows row – 2 x 8-10/side @ RPE 7 (3 RIR), deload, Rest 2:00 before C1

  • 03.09.2025 Workout

    Easy Z2 Run

    • 45-60min (by the feel)