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

  • Viikko 18 Workout

    Uusi Viikko ja uudet kujeet 🤟

  • Amrap 4x4 Workout

    10 deadlift 75 kg
    10 pull-up
    20 db snatches 20 kg
    Rest 4 min between amraps
    continue where you left off in the previous round

  • 17.6.2026 Base...( Strength ) Workout

    For 45, 60 or 75-minutes @ base*

    2000m BikeErg
    1000m Row
    2000m BikeErg
    1000m SkiErg

    • Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

    SESSION NOTES
    Feel. This should feel like a sustainable effort that you could have kept for another 30 to 40-minutes if needed. Stay in control of your breathing throughout (where you could hold a conversation but couldn’t sing).

    Intent. Start with a pace that’s easy enough for you to sustain it. Learn to recognise the difference between a sustainable and non-sustainable pace. Listen to different cues (HR, breath rate, feel) to determine where this pace is for you (be honest, not what you’d like the pace to be but what it is).

    Adaptation. Improve your body’s ability to transport and utilise oxygen efficiently, mitochondrial density and lactate clearance ability.

    Debrief.
    – How was your pace? Could you have kept it for at least another 30 to 40 minutes?
    – Did you have the patience to move at an easy enough pace (conversational pace) to match the intent of the training session?
    – What two (2) things can you be proud of in this session? What one (1) thing must you improve?

    Movement options. You can replace any machine with another for the same duration

  • 25.10.2023 Light Cardio Workout

    HR Zone 1-2

    Jog
    Ergos
    Swim

  • WOD 27/01/24 Workout

  • Functional BodyBuilding Workout

    A,
    Back Squat Progression (Week 3)

    1x5 @75% of training max (1 RM 90%)
    1x3 @80%
    1x1+ AMRAP @95%

    Rest 1-2 mins btw sets

    B, Strength:
    3 Sets:
    Single Leg Banded Hip Adduction x15-20
    Single Leg Banded Hip Abduction x15-20

    C, Barbell Workout:

    AMRAP 10 MINS (Partner Wod-Relay Style)
    4 Romanian Deadlift
    5 Front Squat
    6 Front Rack Reverse Lunges
    - unbroken sets
    - for quality

  • 4.11.2023 PK Workout

    Jog HR Zone 2-3 ( 4 )

    50 minutes. 8 minutes Jog, 2 minutes run.

  • RIC 090924 Strength

    10 reps @80%

  • Heavy Front Squats Strength

    Six sets of single rep Front Squats

  • 31.10.24 Workout

    3 rounds for time:
    35 DU
    3 bmu
    6 hspu

    -rest 3min

    3 rounds for time:
    35 DU
    3 bmu
    3 rope climb

    • keskity bmu