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

  • 20 minutes on the rower Workout

    10 Rounds

    • 1:40 Row
    • 20 sec break

    Round 6 is a total break

    Set your pace for around your 2k pace and go for a specific amount of meters each round. Push yourself, especially in the later rounds, to get to the same score each time

    Score is the meters in the lowest round

  • 20.05.2025 (PM) Workout

    Deadlift

    1) Build Up To Days Heavy 3RM

    2) 3x5 @80-85% From 3RM

    *rest as needed

    Engine

    E2MOM X16 4 rounds)

    1) 22 Cal Echo
    2) 6-10 SB Clean @50-70kg
    3) 20-30m Yoke Carry (@moderate-heavy)
    4) 25-30 GHD

    *idea tehdä haastavalla painolla hengästyneenä. Älä vedä hanat auki vaan tee mielummin pari toistoa vähemmän, ja keskity liikkeen laatuun ja voimantuottoon. Lepoo ois hyvä jäädä liikkeissä 2-4 about 45sec.

  • 12 min AMRAP: Box Jump Overs / Wall Balls / T2B Workout

    12 min AMRAP:
    • 12 Box Jump Overs 24/20”
    • 12 Wall Balls 20/14#
    • 12 Toes-to-bar
    Goal: 6 rounds.

  • Clean pull + power clean Strength

    2+1 reps
    3 sets

  • Back squat Strength

    1* 2 @ 90%
    2* 3 @ 80%

  • ”Kolme varttia” tai ”45” Workout

    3 rounds for time, every round 15min TC

    1. Round:
      5 burpee
      10 box jump
      X15

    2. Round:
      5 T2B
      10 KB swings
      X15

    3. Round:
      5 DB snatches
      10 jumping lunges
      X15

  • Strength Workout

    side plank banded rows 3x8/8

    deadlift 3x3 @ rpe 9

  • Conditioning Workout

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x3min Monostructural Work (moderate/hard)
    - Every 3min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    10-15min Cooldown

  • 24.1.2026 CLEAN + JERK Strength

    lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti

    2×2× 1+1@barbell (~23-25min),
    1×2× 1+1@50% (20min),
    1×2× 1+1@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),

    LAVA: 3× 1+1@95%-100+%

    tai

    lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti

    2×2× 1+1@barbell (18min),
    1×2× 1+1@50% (15min),
    1×2× 1+1@60% (12min),
    1+1@70% (9min),
    1+1@80% (6min),
    1+1@90% (3min),

    LAVA: 3× 1+1@95%-100+%

  • WOD Workout

    10'EMOM
    1: 2 slow eccentric pull up (optional: extra weight)
    2: 10 push up