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

  • Back squat 8x5 Strength

    Back squat 8x5

  • WOD 06/06/22 Workout

  • Strict Pull-up 10-8-6-4-2 Strength

    10-8-6-4-2 reps:
    • Back Squat
    • Strict Pull-up
    Recommended weight is 50-60-70-80-90% 1RM.

  • 21.10.24 Workout

    BMU proge

    AMRAP 10
    1-2-3-4-5-6…. Bmu
    15 cal row

    • soutu rauhaksii

  • Weighted Dip 2x10 Strength

    Weighted Dip 2x10

  • AF #masu Workout

    AF WEEK 11, Day 2

    CONDITIONING:
    EMOM x15

    1) 10-15cal Ski
    2) 12 Dual KB Front Rack Walking Lunge (6+6 steps)
    3) 3-5 Wall Walk

    Overall RPE 4

    This is not all out. Choose a sustainable rep scheme that will challenge you in the last round.

  • Conditioning Workout

    In teams of 2 (You Go, I Go)

    Buy in: 1000m row

    AMRAP 20 min. of
    60 double unders
    30 toes to bar
    15 dumbbell thruster@2x22,5/15
    (Goal: 5+ rounds)

    Cash out: 1000m row

    Time cap: 30 min.

  • Pn-reenit Strength

    Tempaus lantiolta 20kg saakka 2-3 x monta

    Tempaus
    Kakkosia ja lopuksi ykkösiä 20,24,26,27,29,31,32,34 ja kyykkyyn 34 tänään! 🥳

    Rive lantiolta+rive+työntö
    25,30,35,40,44,45,47,49,51,52,54,56

    Työntöveto
    3 x 3
    65,70,75

    Plus loppujumps! 😬

  • 10.1.2025 Workout

    1) Weighted Pull-Up
    E3MOM X6

    Set 1-2: 3 Reps
    Set 3-4: 2 Reps
    Set 5-6: 1 Rep

    *Kolmosissa ja kakkosissa yhe toiston vara. Ykkösissä saa hakea maximin. Myötäote

    2) Squats

    Back Squat:

    2x10 @60 & 65kg
    2x8 @70 & 75kg

    Front Squat:

    2x5 @60kg
    2x5 @65kg

    Accessories

    A) 3X Superset:

    • 10-15 Romanian Deadlift (2xDB)
    • 1 Setti of reisiojennus (:D) (vedä melkeen failureen asti)

    *toivottavasti teillä oli tää laite siellä missä treenaatkaan huomenna.
    *Rest as needed

    B) 3 Rounds For Quality:

    • 20m Seal Walk (Slider tai plate jalkojen alle. Mieluiten nurmimatolla)
    • 20-30 DB SitUp
    • 30/30m KB Suitcase Carry (Heavyish)

    Seal Walk:

    DB SitUp:

    -

    Engine

    A) For 20min (PK Vauhti)
    - 15 Cal Row
    - 15 Cal Bike

    -Rest 5min-

    E3MOM Till Failure:

    *add 5cal to row each round.

  • 6.12.2025 2-3 rounds Workout

    2-3 Rounds @ 2-3 RIR

    8-12/side DB external rotations
    8-12 DB Pull overs
    8-12 Prone Y-raises