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

  • 23.11.2023 BasicWod Strength

    EMOM 36

    Minute 1 : 4 Deadlift @ 65 - 75%
    Minute 2 : 0:30 Deadhang
    Minute 3 : 10 Wallball Shots
    Minute 4 : 0:30 Plank Hold
    Minute 5 : 10 Wallball Shots
    Minute 6 : Rest

    Score : Deadlift

  • Core Work Workout

    5 rounds:
    15+15m Filly Carry
    - Rest :30
    15m Single KB OH Carry L+R
    - Rest :30

  • Main site Saturday 250628 Workout

    For time

    Rest 1 minute between rounds.

    ♀ 24-inch box
    ♂ 30-inch box

    Accumulate 3 minutes of an L-sit in as few sets as possible.

  • 1rm clean & jerk Strength

    Find 1x

  • PT Group TO 13.6. klo 18 Workout

    LÄMMITTELY
    2 kierrosta
    - AKK - jalan ylivienti - vuorikiipeilijä
    - LLA - neg. punnerrus - kobra
    - Pöytänosto - eteentaivutus
    - Kerä - jalat auki eteentaivutus
    - Vartalon ojennus + soutu
    - Yhden käden roikunnassa kierrot
    - Tuulimylly
    - Seinäsilta
    - Rangan rullaus korokkeelta kepin/tangon kanssa

    KÄSILLÄSEISONTA
    10-15min

    CIRCUIT
    3 x 40s. / 20s.
    1. Pyörä / hiihto / soutu
    2. Tempaus lp
    3. Farmarikävely
    4. Askelkyykkykävely
    5. Hollow hold

  • 11.5.2026 Back Squat, Strength Strength

    Back squat

    3 to 5 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets

  • 5x3 low hang power clean Strength

    ”Kevyt kiva”
    Polven alta

  • Conditioning Workout

    Partner workout (You go, I go)

    AMRAP 15 mins
    10 pull ups
    20 push ups
    30 air squats
    40 double unders

    Goal: 5+ rounds

    -rest 3 mins-

    AMRAP 15 mins
    40 V sit ups
    30 calories row
    20 kettlebell swing@24/16 kg
    10 burpees over rower

    Goal: 3+ rounds

  • 23.11.2023 Intervals Workout

    3 Sets of intervals

    A1. 10-minute EMOM (0:45/0:15)

    1) Echo Bike for calories
    2) Row for calories

    A2. 10-minute EMOM (0:40/0:20)

    1) Row for calories
    2) 10 Box jump overs, 24/20″ + Burpees in any remaining time

    A3. 10-minute EMOM (0:30/0:30)

    1) Echo bike for calories
    2) Power snatches / Thrusters (alt)* @ 42.5/30kg
    * Use a weight where you can go unbroken for each 30-sec set.

    3-minute BikeErg @ easy pace between sets

    Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should get slightly harder as you progress from EMOM to EMOM, and the work time goes down and rest goes up.
    Aim to be consistent with your calories/reps on each EMOM.

  • Reps for all Workout

    For 10 min
    Every 2:30 mins

    200m row
    ME Burpee Box Jumps

    @20/24

    *No rest between intervals
    *Score= Total BBJ