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

  • Endurance WOD Workout

    Every 8 min x 5 sets:
    Movement X + 50/40 cal row or bike or 400 m run
    Set 1 20 burpees
    Set 2 30 sit ups
    Set 3 40 push ups
    Set 4 50 air squats
    Set 5 60 alternating lunges

  • WOD, Warm up Workout

    Wu:10'min

    45"sec Row/Ski
    5 Rumanian DL
    5+5 world's greatest stretch
    5 Muscle hang power cleans
    5+5 Quadruped Thoracic Spine Rotation
    5 Front squats
    5+5 90/90 Alternating

    Increasing weight each set and change Ergo (For quality)

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds
    1) Gorilla rows
    2) Russian twists
    3) Alternating DB snatches
    4) Rest

  • Ski + KBS EMOM Workout

    EMOM X minutes:

    • Y cal ski on odd minutes
    • Z KBS @ 32/24kg on even minutes

    Pick X, Y & Z

  • Cooper Bike Workout

    Amrap 12 min, bike as far as you can

    Result is meters in 12min

  • 21.08.2025 Workout

    Tsymi

    A) Strict Press

    • Build to days heavy 3RM

    • 3x5 @80-85% from 3RM

    B) 3 Supersets:

    C) 3 Supersets:

    • 10-15 Tricep Ext (ylätalja) *rest 60s
    • 10-15 Face Pull (talja tai kumppari)

    D) Finisher
    For time:

    • 80 Push Up
    • 80 Hammer Curl (40/arm)

    *split as wanted

  • Crosstraining kestävyys - Sunnuntai Workout

    Huoltava, 36 minuutin peruskestävyysharjoitus

    Lämmittely
    Yksi kierros pääharjoitusta.

    Harjoitus, EMOM 36min (Syke 60–75%/HR max)
    3 kierrosta:

    1.–2. pyörä
    3.–4. couch stretch
    5.–6. hiihto
    7.–8. rintarangan kierto; konttausasennossa käden kierto kohti kattoa
    9.–10. soutu
    11.–12. leveän selkälihaksen ja ojentajan venytys kuminauhalla; kuminauha jalan alla

    Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita.
    Jätä vaihtoaikaa 15–20 sekuntia aina seuraavaan liikkeeseen siirtymiseen.

    Vaihda huoltavissa liikkeissä raajaa tai puolta puolivälissä.

  • 10.2.2024 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    20-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alternating
    +
    2 Rounds for quality
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet
    3 – 5 Supine dowel hip snap rollover drills

  • 9.2.2024 2 x For time Workout

    2000m Row for time, every 1:30
    3, 4 or 5 Wall walks*
    Row for the remaining time
    * Choose wall walk reps so that you have about 1:00 to row each round

    Rest 8:00 before part B

    B) 1000m Row for time, every 1:00
    1 Rope climb
    Row for the remaining time

  • Maastaveto Strength

    Mave 3x3