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

  • BASIC WOD: Mobility Flow Workout

    4x12min ( A+B+A+B)

    A.)Upper body
    • 10 OHS-position shoulder rotation
    • 10 Bird dog
    • 10 Lying prone press
    • 10+10 Hinge wall ( 1 hand at a time)
    • 10 truck drivers

    B.) Lower body
    • 10 Curtsy lunge
    • 8+8 Box step down
    • 10 Kangaroo squat
    • 10+ 10 banded deadlift + good morning
    • 3+3 Full perfect sretch combo

  • 22.10.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Program60 020125 strength Strength

    Paused back squat + back squat

    5x1+2 @75-80%, go every 3 min

    2 sec pause in bottom in first rep

  • Endurance WOD Workout

    From 0:00 min to 10:00:
    1917 m row or ski or 7 min bike for calories

    From 10:00 to 25:00:
    Complete as many rounds as possible:
    20 med ball cleans 9/6 kg
    40 sit ups
    60 double unders

    From 30:00 to 40:00:
    107 walking lunges

  • 30 min rmom Workout

    1) 10 DL
    2) 10 PC
    3) 10 FS
    4) 10 STOH
    5) 5 ttb+5 pullup
    6) REST

    50 kg barbell, Goal unbroken reps.

  • 6.1.2025 AM+PM Workout

    Jaa päivän treenit kahteen osaan miten parhaaks näät. Kuitenki edes pieni tauko välissä.

    LIFTING

    A) WU

    E3MOM X5:

    B) E2MOM X9

    Set 1-3: 3 Power Snatch (DnG) @70-75%
    Set 4-6: 2 Power Snatch @75-80%
    Set 7-9: 1 Power Snatch @80+

    *jos tuntuu kevyeltä niin ota pari lisää.

    C) Snatch Pull 4x2 @110-120% from 1RM

    D) SQUATS

    Back Squat:

    1x8 @65kg
    1x8 @70kg
    1x6 @80kg
    1x6 @85kg

    METCON

    AMRAP 20:

    • 7.5m OH Lunge
    • 8 Bar Facing Burpee
    • 7.5m OH Lunge
    • 8-10-12-14 etc. C2B (joka kierros 2 toistoo lisää)

    Load: 25kg (Barbell)

    ACCESSORIES

    A) 3-4 ROUNDS FOR QUALITY

    *Rest as needed

    B) 3-4 ROUNDS FOR QUALITY

    • 30 Banded Tricep Ext.
    • Max reps: narrow push up (1-2 RIR)

  • 20.3.25 Strength

    4x
    3 push press + 2 (split) jerk

    Every 2min

  • Deadlift 3x5 Strength

    A: Clean 6x3
    B: Deadlift 3x5
    C: Dips 3set
    D: Seated Cable rows 3set

  • Tursters EMOM Workout

    EMOM 10
    1) 3 Thrusters
    2) 6 chest to bar pull ups

    @ 65/45kg
    option 2 55/39

  • Linnamasters event 5 Workout

    Me Tarzan, You Jane
    For time:
    5 Rope Climbs
    40/30 Calorie Row
    (Tiebreak)
    20 Deficit HSPU
    40/30 Calorie Row
    5 Rope Climbs

    Timecap: 9 minutes
    Deficit: ~12/8cm
    - scale: only movement
    - scaled:no time cap