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

  • 4.11.2025 Press & Row Workout

    Alternate A1/A2

    A1. Seated strict press – 4 x 6 @ RPE 8-9 (1-2 RIR), rest 1:00 before A2

    A2. Single arm DB row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

  • 3.4.25 Strength

    CLEAN

    1x4
    2x3
    2x2
    squat clean

    Every 2min

    lisää painoo kun toistot vähenee, voit myös lisätä toiseen settiin (esim eka 3reps 50kg, toka 3reps 55kg yms)

  • Power clean 1PR Strength

    Build to heavy single

  • PAIR WORKOUT Workout

    For time, split reps as seen best:

    1000m/800mx Row/Ski
    50x Pushups
    50x DDB Hang C&J (2x15/10kg)
    50x DDB Frontrack lunges (2x15/10kg)
    50x V-ups
    50x Wallballs (9/6kg)
    1000m/800mx Row/Ski

    Time cap: 22min

  • 8 min EMOM: 1 x Clean Strength

    8 min EMOM:
    • 1 Clean
    Recommended weight: 80-80-85-85-90-90-95-95% of 1RM clean.

  • Main site Monday 251103 Workout

    For time

    • 42 GHD sit-ups
    • 42 Dumbbell shoulder-to-overheads (♀ 35-lb, ♂ 50-lb)
    • 30 GHD sit-ups
    • 30 Dumbbell shoulder-to-overheads (♀ 35-lb, ♂ 50-lb)
    • 18 GHD sit-ups
    • 18 Dumbbell shoulder-to-overheads (♀ 35-lb, ♂ 50-lb)

  • Viikko 34 Workout

    Viikko 3/4 syklissä.

  • Koneistamo masters 18082024 Workout

    Warm up
    8 min emom Teams of two
    Echo bike
    Inchworm burbee / alt. DDb press

    Pressing for power
    Every 2:30
    3x strict press with bar
    5 rounds

    30 min Amrap Teams of two
    Alt. Light/heavy bag
    4 sandbag ground to shoulder
    sandbag carry
    4 sandbag squat
    Kaikki tekee kannot kokonaan mutta muut saa jakaa miten pari haluaa. Painot naisille 30/60 kg ja miehille 45/70 kg. Skaalaa sopivaksi. Ensin kierros kevyellä ja sen jälkeen raskas. Tästä voi merkata kierros määrän.

    Recovery 40/20x12
    Ergo bike
    Row
    Echo bike

  • 18.6.2025 Active Recovery Workout

    For 30 to 45-minutes @ steady pace

    Active Recovery Circuit
    4-minute Air bike
    6 Single leg Box jumps, alternating
    8m Bear crawl
    10 – 20 metres each of:
    Sled rows
    Sled chest presses
    Sled face pulls
    Sled pull throughs
    Backwards drag
    Forwards drag

  • 31.7.24 Workout

    ACCESSORY

    3 rounds:
    10 box step up, right
    - 1min rest
    10 box step up, left
    - 1min rest

    • vertaa viime viikko ja ota lisää painoo