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

  • Main site Monday 241021 Workout

    For total reps

    • Tabata pull-ups
    • Tabata box jump-overs
    • Tabata push-ups
    • Tabata calories on the Echo bike

    ♀ 20-inch box
    ♂ 24-inch box

  • 3.4.2025 Workout warmup Workout

    3:00 BikeErg @ easy
    +
    1:30/0:30 of each @ increasing pace
    1) BikeErg
    2) Row
    +
    0:30 Hang from bar
    8 Scapula push-ups
    4-6 Jefferson curls
    10 Handstand shrugs
    30 Speed rope steps
    +
    Build to workout weight for squat cleans and deadlifts
    * Practice a few short sets of double-unders, wall walks, HSPUs and box jump overs between sets.
    +
    @ workout weight
    3 Squat cleans
    2 Wall walks
    500m BikeErg
    30 Double-unders
    5 Deadlifts (use A1 weight)
    5 HSPUs
    5 Box jump overs

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10+10 Db row
    15 snowangel

  • Endurance WOD Workout

    Every 2 minutes, for 40 minutes (4 sets of each):
    Station 1 – 400/300 Meter Row
    Station 2 – 15 box dips + 30 double unders
    Station 3 – 400 Meter Run
    Station 4 – 10 toes to rings
    Station 5 – 15-20 ring rows

  • EASY: Ropes, HSPUs, heavy snatches & kbs with machines Workout

    E4MOM x6, alt. between a & b:
    a) 1-2 rope climb (scale height if needed) / 2-4 lying to standing / 30s ankle lock training
    10 alt. db snatch
    6-10 cal ski erg

    b) 5-10 HSPU / feet on box HSPU / pike push up
    10 kbs
    6-10 cal echo bike

    Target: 1:30-2:00, TC: 2:30 / interval.

    HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla

  • Snatch Balance max reps Strength

    Max reps snatch Balance

  • Pn-höntsät Workout

    Tempausta lantiolta, pp, kokonaisia, loppuun vain kokonaisia, 1-3
    15,20,25,27,30,32,34,36,37,35
    Loppua kohen ei päässy kyykkyyn, vimppa 35 kyykkyyn. Lenteliki eteen ja taakse.

    Työntöjä kokonaisia
    35,40,44,45

    Juoksu+hyppynaru parin minsan
    1,5 kierrosta, hyppynaru, 1kiekka juoksu, hyppynaru, 0,5kiekka juoksu

  • Joulupäiväntreeni Workout

    Kaveri treeni
    100cal laite
    80 kyykkyä
    60 yleisliikettä
    40 vatsaa, kaveri lankuttaa
    20 wall walkia
    40 vatsaa, kaveri lankuttaa
    60 yleisliikettä
    80 kyykkyä
    100 cal laite

  • Pn-reenit Workout

    Tempaus +tempaus lantio
    15,25,27,29,31,34

    Rive lantio +rive+työntö
    30,35,40,44

    Etukyykky 3x2 85%
    45,55,65,65,65

    +loppujumps!

  • Endurance WOD Workout

    6 min on, 1 min off for total of 6 rounds:

    A.
    800 m run or bike for calories

    B.
    10 wall balls 9/6 kg
    6 T2B
    20 double unders

    C. 15/12 cal row
    10 DB push presses 30/20 lb
    8 box jump overs (24”/20”)

    Rotate stations for total 2 rounds per each.