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

  • Row, row #masu Workout

    For time:

    Ygig

    250cal row

  • Easy vest Workout

    4 RFT

    10 push ups
    15 air squats
    5 burpees

    With 10kg weight vest

  • 20.6.2025 Bench press & DB Row ( Strength ) Workout

    Alternate B1/B2

    B1. DB Bench press – 3 x 12-15 @ RPE 7 (3 RIR), rest 1:00 before B2

    B2. Single-arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

  • OPTIONAL SNATCH TECHNIQUE Workout

    4-5sets:

    3 snatch balance + 1 OHS

    moderate &fast

  • 31.5.2025 Run Intervals Workout

    Run intervals

    4 x 1200m @ 5k pace

    – 1:30 rest between repeats –

    Overview. We are progressing from 800m to 1200m repeats @ 5k pace with slightly longer recoveries. You’ll need to maintain your 5k pace for twice as long as last week so these will feel harder.
    Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
    Pace/Effort. Run each 1200m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 1200m.
    Feel. Steady during the 1200m repeat. The challenge comes from longer repeat duration and the cumulative fatigue over many repetitions as well as short(ish) recovery, which prevents full recovery and keeps your heart up through the session. RPE will increase from approximately 7/10 to 9/10 throughout the session.

  • 26.6.25 Workout

    4x

    6 box step ups/leg (alternating)
    1min Easy bike

    Vertaa viime kerran askelluksia ja mieti paino niin että voi olla napsun haastavampi nyt

  • Crosstraining - Maanantai Workout

    LÄMMITTELY
    12:00 Min
    :45s Vapaavalintainen ergometri
    8 Penkkipunnerrusta
    8 Kulmasoutua käsipainoilla
    8 Thrusteria
    8 Kahvakuulaheilautusta

    KUNTOHARJOITUS

    20:00 Minuuttia laadulla ja tasaisella tahdilla:
    10 Penkkipunnerrusta
    10+10 Kulmasoutua käsipainolla, tuettuna
    10 Thrusteria levytangolla
    10 Kahvakuulaheilautusta

    :30s-60s lepo liikkeiden välissä. Keskiraskaat painot

    HUOMIOITA
    Harjoituksen tarkoitus on kehittää voimakestävyyttä ja toimia hypertrofisena harjoitteena, jossa sekä heikkouksia pois. Tähtää raskaisiin painoihin, joilla kuitenkin saisit sarjat tehtyä putkeen hyvän poltteen kanssa. Voit vaihtaa harjoituksen aikana painoja isompiin tai pienempiin.

  • 2 rounds for time: Row / T2B / DB Snatch Workout

    2 rounds for time:
    • 40 cal Row
    • 20 Toes-to-Bar
    • 20 Dumbbell Power Snatch 50/35#
    The dumbbell power snatch is with one dumbbell, alternating arms after each repetition. Goal: 9 min.

  • Shoulder sjov Workout

    4 rft

    15 strict pullups
    20 kb overhead walking lunges 2×20
    30 cal row

  • 18.04.2025 Workout

    Snatch Engine

    B) 45s on/1min15s Off:
    Until 30 Reps done

    *ykkösiä
    *Power? Alota ainaki poweri

    Front squat

    – 4 x 3 @ 77-82%

    • rest 3:00 b/t sets

    For Time

    3 Rounds:

    • 8 DB Devils Press @22.5kg
    • 10 DB Box Step Over
    • 12m DB OH Walking Lunge

    *kaikki liikkeet yhellä käsipainolla

    Cap: 9min

    Building

    3 Rounds:

    10/10 Standing DB Bicep curl
    10-15 DB Pullovers
    10-15 Seated DB lateral raises

    *rest as needed