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

  • Crosstraining kestävyys - Sunnuntai Workout

    Huoltava, 36 minuutin peruskestävyysharjoitus

    Lämmittely
    Yksi kierros pääharjoitusta.

    Harjoitus, EMOM 36min (Syke 60–75%/HR max)
    3 kierrosta:

    1.–2. pyörä
    3.–4. couch stretch
    5.–6. hiihto
    7.–8. rintarangan kierto; konttausasennossa käden kierto kohti kattoa
    9.–10. soutu
    11.–12. leveän selkälihaksen ja ojentajan venytys kuminauhalla; kuminauha jalan alla

    Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita.
    Jätä vaihtoaikaa 15–20 sekuntia aina seuraavaan liikkeeseen siirtymiseen.

    Vaihda huoltavissa liikkeissä raajaa tai puolta puolivälissä.

  • Endurance WOD Workout

    Mixed amraps:

    9 min amrap:
    9 dual DB deadlifts 30/20 lb
    6 burpees
    3 DB power cleans and jerks 30/20 lb

    3 min rest

    9 min amrap:
    Row or bike for meters

    3 min rest

    9 min amrap:
    9 box jumps 24/20”
    6 push ups
    3 strict T2B

  • 22.8.25 Workout

    10x500m row/ski
    1min rest between sets

    • eli vuorotellen row/ski, minuutti huilia vetojen välissä. Molempia laitteita siis viis kertaa
    • koita pitää sama vauhti laitteella kaikki viis settiä

  • Military Bech Press 5 x 3 reps Strength

    Military Bech Press 5 x 3 reps

  • 4.10.24 Strength

    BENCH PRESS

    4-4-4-2-2
    4+4 rope pull ups after each set

  • 21.8.2025 Barbell Cycling ( Strength ) Workout

    EMOM 10

    5-5-4-4-3-3-2-2-1-1
    Power cleans (touch-and-go)
    Push jerks

    • Each “round” must be as single unbroken set ** Build up weight as the reps go down *** Have all the plates ready to increase weight so you don’t run out of time. IF needed, add an extra 30-seconds at

    each weight increase so you don’t have to rush the lifts.
    Intent. Improve your barbell cycling efficiency and stamina.
    Weight. Start @ 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs) THEN build up every time reps go down. Choose a weight that allows you to 1) build up weight as reps go down, 2) focus on execution, not survival. You should be able to do each set unbroken with quality repetitions.

  • RIC 011024 Workout

    For time

    30 rounds of:
    5 Wallballs
    3 Handstand pushups
    1 Power clean

    Aim for 30-45 minutes

  • Deadlift 10-8-8-6-4 Strength

    5 sets of 10, 8, 8, 6, 4 reps:
    • Deadlifts
    Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.

  • Kettlebell Workout

    A) 4 sets of:
    10 romanian deadlifts
    20 KB hollow flutter kicks
    10 goblet cyclist squats
    20 KB russian twists

    B) Every 4 mins x 3 sets
    25 air squats
    20 russian KB swing@24/16 kg
    15 goblet squats
    10 USA swing

  • Interval Workout

    EMOM 10
    ODD Minutes: 5-8 x Strict HSPU
    EVEN Minutes: 10 DB Split Squats + 10 Double DB Rows