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

  • 29.02.2025 Workout

    Squat/Press

    Wave #1

    Back Squat: 6-4-2
    -Rest 90s-
    Strict Press: 15-12-10
    -Rest 90s-

    Prosentit:
    BS: 70,75 & 80%
    Press: By the feel (1-2 RIR)

    Wave #2

    BS: 5-3-1
    -90s rest-
    Press: 12-10-8
    -90s rest-

    BS: 75,80 & 85%

    Wave #3

    BS: 4-2-1
    -90s rest-
    Press: 10-8-6
    -90s rest-

    BS: 80,85 & 90%

    Example flow wave 1: 6 BS (rest 90s) 15 press (r.90s) Into, 4 BS (90s rest) 12 Press (90s rest. Jne jne.

    Rest as needed between waves.

    ENGINE

    For Time:

    • 1500m Row
    • 90m KB Farmers Carry (2x32kg)
    • 150 DU
    • 90m SB Carry (50kg)
    • 3000m C2 Bike

    -Rest 5min-
    Into,

    2 Rounds of:

    • 750m Row
    • 45m KB Farmers Carry
    • 75 DU
    • 45m SB Carry
    • 1500m C2 Bike

    Optional

    A) Core Tabata
    8x 20s on/10s off:

    1) Flutter Kicks
    2) Heel Touches
    3) V-Up
    4) Hollow Hold

  • Endurance Workout

  • 29.3.2025 Workout warmup Workout

    800m Jog @ easy
    600m SkiErg @ easy
    400m Run @ moderate
    200m SkiErg @ fast
    +
    1:00 Hang from bar
    +
    2 Rounds
    8 Scapular push-ups
    5 Scapular pull-ups
    3 Active/passive shoulder extension (use a stick, each position 10-seconds)
    3-5 Pike compression slides
    +
    Bar muscle-up prep – 2 rounds
    5 Arch hold push to hollow hold (3-5 sec in each position)
    8 Tension swings (sponge/block between feet)
    3 Supine dowel hip snap rollover
    3 Jumping bar muscle-ups with hip snap
    8 Front support pops
    +
    Build to workout weight for SB over the shoulders and SB squats.
    * Practice a few short sets of bar muscle-ups and toes-to-bars between SB sets
    +
    @ workout weight
    200m Run
    2 SB over the shoulder
    1-3 Bar muscle-ups
    3 SB squats

  • WOD 29/03/25 Workout

  • Viikko 13 Workout

    Kevyt viikko
    Ota lepo mielellään keskiviikkona, ja sit la+su huilia/ kevyttä puuhailua. Toki box battleen menijät, menkää sinne! :D

  • Row + sandbag + burpee Workout

    4 RFT:

    • 25/20 cal row
    • 10 sandbag clean @ 50/40kg
    • 10 burpee over sandbag

  • 1.4.2025 AMRAP12 Workout

    6 + 6 One ARM Thrusters
    9 box jumps
    6 push-ups
    3 pull-ups

  • PTG TI 1.4. klo 10 Workout

    AVAILUT
    Cat - Cow
    AKK - Kobra
    Lankku - lonkankoukistaja
    Syväkyykyssä kierrot
    90/90 taivutus eteen - kierto taakse
    Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

    HALLINTA
    2 kierrosta 40s./liike/puoli
    1. Staattinen seinäkyykky
    2. Polvet koukussa pohjenousut
    3. Vuorohyppelyt
    4. Vk jalkapöydän ympäri tasapaino (kk siirto kädestä toiseen) oik. & vas.
    5. Pull over seisten vk oik. & vas.
    6. Dead bug lp ja jalkojen kierrolla

    LIIKEPARIT
    3 x 8-10-12 maljakyykky (raskas)
    3 x 30s. burpee

    3 x 12-10-8 v-nostot lp/kp
    3 x 30s. etuheilautus (variaatio: vuorokäsin)

  • 3 x 8-10-12 maljakyykky Strength

    liikeparin burpeen kanssa.

  • Stadikan Stallone karsinta 2025 Workout

    Laji 1A & 1B

    1A 00:00 - 06:00
    6 min AMRAP
    600 m row
    10 burpees over rower

    Rest of time max rep clean & jerk 30 kg

    1B 06:00 - 11:00
    Find a 3RM shoulder to overhead