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 240826 Workout

    For time

    • 30 Double-under crossovers
    • 30 Toes-to-bars
    • 25 Double-under crossovers
    • 25 Toes-to-bars
    • 20 Double-under crossovers
    • 20 Toes-to-bars
    • 15 Double-under crossovers
    • 15 Toes-to-bars
    • 10 Double-under crossovers
    • 10 Toes-to-bars

  • Pull Strength

    A: Power clean 5x3
    B: Weighted pull ups 5x3
    C: Strict chin ups Supinated 2set
    D: SA Reverse Shoulder flys 2set
    E: SA Seated rows 2set
    F: Z bar preacher curls 3set

  • Maastaveto 3 x 4-6 Strength

    Lepo n. 1,5-2min sarjojen välissä.

  • PTG TO 30.1. Workout

    LÄMMITTELY
    2 kierrosta - 60s./liike
    1. Hiihto
    2. Farmarikävely
    3. Kyykky + soutu renkailla
    4. Vaaka + polvennosto vk
    5. Jalkapohjan rullaus fasciapallolla

    VOIMA/HALLINTA
    Liikepari 1 - 3 kierrosta
    a) Dead bug vk x 12
    b) Vatsarutistus / Istumaan nousu pallon kanssa x 12

    Liikepari 2 - 3 kierrosta
    a) Yhden jalan kyykky boksilta ylös x 8-10/jalka
    b) Rdl kp/kk x 8-10

    Liikepari 3 - 3 kierrosta
    a) Gorillasoutu x 8/käsi
    b) Selän ojennus + uimari päinmakuulla x 8

  • 03.03.2025 (Optional Run) Workout

    Tempo Run

    10 Min Easy Jog (Z2)
    +
    4x5min @VK+ // 2 min Easy Jog Between Sets
    +
    10min Easy Jog (Z2)

  • EasyWOD 8.1.2024 Workout

    Voima
    E3MOM, 4 rounds
    Deadlift x6
    -nouseva paino

    WOD
    For Time
    12-9-6-3
    Deadlift
    sit up
    goblet squat

  • Shoulder press 7x3, 1x3+ Strength

    • 1 set of 3 reps at 60% NT1RM
    • 1 set of 3 reps at 67.5% NT1RM
    • 5 sets of 3 reps at 72.5% NT1RM
    • 1 set of 3+ reps at 72.5% NT1RM

  • 1.1.2023 Warmup ( Optional training day ) Workout

    3-minute Air bike + 3-minute Row

    2 rounds
    10 Tall kneeling halos
    5 Kneeling goblet get-ups
    5 Ring row transitions
    10 Handstand shoulder taps
    +
    2 rounds @ increasing pace
    2 Ring muscle-ups
    5 Wall balls
    5m Handstand walk
    2 Devils presses
    60-second Bike/SkiErg after each round (alternate)

  • 10.12.2024 BasicWod Strength

    Bench Press

    5 x 5 ~80%. Across same weight.

    Go Every 3:00

  • Endurance WOD Workout

    5 min on, 1 min off for 6 sets (2 each)
    A. Ski, row or bike for meters
    B. 8 dual DB push presses + 12 burpee box step ups
    C. 8 ring rows + 10 shuttle runs (7,5 m + 7,5 m)