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

  • 19.04.2025 Workout

    Iisimpi päivä, ollu kovaa muilua taas.

    Engine

    A) EMOM 32-40 (0:45on / 0:15off)

    1) Echo for calories
    2) Row for calories
    3) SkiErg for calories
    4) Recovery (walk)

    *Alota iisimmin ja nosta joka kierros vähä vauhtia

    STRENGTH

    A) Alternate A & B
    3-4 Rounds of:

    A: 6-8 Strict dip (add weight if needed)

    -rest 1:00 before B-

    B: Strict chin-up 6-8 (add weight if needed)

    -rest 2:00 before A-

  • Emmin treeni Workout

    5 rds
    3 min on 1min off

    15 wall ball
    10 burpee/echo
    15 kb swing / 30 du
    10 lunge

  • Via dolorosa soolona Workout

    AMRAP 30
    50 deadlift (30kg)
    50 hang power clean
    50 back squat
    50 bar over burbee

  • Back Squat 7x8 Strength

    Intensive back squat workout with total 56 reps. Do it for example every third minute.

  • 19.5.2025 ( Strenght ) Strength

    Bench press

    5 x 5 @ 80-85% (1-2 RIR), rest 3:00 b/t sets

  • WOD Workout

    4 rounds, 5 mins each, for max reps of:
    20 Wall Balls, 9/6 kg
    Burpee Broad Jump, 20 m
    Run, 200 m
    max reps in remaining time Machine Calories
    Rest 2 mins

    Extra:
    Rower Hamstring curls 3x8 reps

  • 27.05.2025 Workout

    Gymnastics

    A) E2MOM X8

    • 1 set of bMU or rMU
    • recovery C2 Bike rest of the time

    B) EMOM X4

    • ”x” strict hspu

    Into,

    E30SEC X8

    • 50% of above reps for the strict hspu

    *ekassa osassa ylläpidettävä mutta haastava määrä. Jos stricti ei lähe niin kipillä

    Metcon
    For time:

    2-4-6-8-10 Devils Press
    20-18-16-14-12 C2B

    Accessories

    A) 4 Rounds For Quality:

    • 45-60s Plank KB Drag Through
    • 30/30s Half Kneeling Pallof Press Hold (polvi irti maasta)
    • 15-20 V-Up

    B) 3-4 Rounds For Quality:

    • 20-30s Ring Support Hold
    • 20-30s Ring Dip Hold
    • 20-30s Chin Over Bar Hold

  • PTG TI 22.4. klo 10 Workout

    LÄMMITTELY
    n. 60s. / liike
    1. Etujalka stepperillä askelkyykky oik.
    2. Etujalka stepperillä askelkyykky vas.
    3. Kyykky - eteentaivutus
    4. Pakara istuen / boksilla kk kanssa oik.
    5. Pakara istuen / boksilla kk kanssa vas.
    6. Kädet korokkeella - polvien koukistus kohti lattiaa
    7. 3 suunnan käsien nostot päinmakuulla
    8. Kobra - lapsen lepoasento / akk

    VOIMA
    Kiertoharkkana - 3 x 30s./20s.
    1. Askelkyykky sivulle vuorojaloin
    2. v-nostot istuen
    3. Vipunostot selinmakuulla
    4. Istumaannousu lp kanssa

    TABATA
    1 A) Lankussa ristikkäisten raajojen ojennus (haastavampi: kuulan siirto)
    1 B) seinäistunta

    2 A) Hiihto
    2 B) Around the world kk

  • Pendlay row 3x7 Strength

    Pendlay row 3x7

  • 1.12.2023 EMOM Workout

    6 to 8-minute EMOM

    Set of Wall-facing HSPUs*
    GHD sit-ups for the remaining of minute

    • Start each set with a wall walk

    Score. Total reps on HSPU and GHD sit-ups