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

  • Ladder Triangle Workout

    AMRAP EMOM
    1. Row
    2. AB
    3. Ski
    4. rest

    Start with 10cal per machine and add 1cal after every round until failure. The final doable cal amount is the result. Go AMRAP or chosen amount of rounds.

  • OAK:n yhteiset seuratreenit Workout

    Lämppänä
    7 x 90s välein 2 raaka tempausta
    7 x 90s välein 1 raakarive ja 1 raakatyöntö

    Rive +etukyykky +työntö x 7 2min välein
    40kg saakka

    Tempaus pp, tempaus polven alta, vala x 7 2,5min välein
    31kg saakka

    Etukyykky 3s stopilla ja hypyt 5 x 3
    35,40,55,55,55

  • Back squat 5x3 Strength

    Back squat 5x3

  • Saturday Grind Workout

    30' AMRAP w. partner, YGIG style
    1000m row
    75 DU/150 SU (each, YGIG)
    50 wall ball
    25 burpee over bench
    10 partner deadlift @100/70kg

  • Incline DB Bench Press / Pull-ups 12-10-8-8-6 Strength

    5 sets of 12, 10, 8, 8, 6 reps:
    • Incline Dumbell Bench Press 30°
    • Strict Pull-ups
    Weight: 40%, 45%, 50%, 55%, 60% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

  • Heavy Strength

    A: Burpee box jumps x15
    B: Bench press 5-3-1
    C: WPU 5-3-1 + 1xMax@BW
    D: Incline DB bench press 2x5
    E1: Leg extensions 2set
    E2: DB shoulder flys 2set
    F: Back extensions 2set

  • Mäkivetoja Workout

    Mäkivetoja/portaita

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    20m walking lunge
    40-60m D-ball hold

  • 28.12.2024 Workout

    ACCESSORIES

    A) 5 ROUNDS FOR QUALITY

    B) 4 ROUNDS FOR QUALITY

    • 10/10 DB Hammer Curl
    • 10-15 DB Skull Crusher

    METCON (EASY PACE)

    2 SETS OF:

    4MIN AMRAP:

    -5 Strict Pull Up
    -10 Push Up
    -15 Air Squat

    -Rest 2min-

    4MIN AMRAP:

    -5 Shuttle Run
    -10 KB Swing @24kg
    -12 Cal Row

    -Rest 2min and then start from the beginning-

  • 21.12.2024 Intervals Workout

    4 intervals, alternate A1/A2

    A1. In a 7:00 window

    21 Thrusters (UB) @ see options
    15 Chest-to-bar pull-ups (UB)
    9 Shuttle runs*
    +
    Row @ 5km pace for the remaining time

    • 1 Shuttle run is 7.62m out + 7.62m back

    A2. In a 7:00 window
    21/15 (cal) Row
    15 Chest-to-bar pull-ups (UB)
    9 Thrusters (UB) @ see options
    +
    BikeErg @ 98-102%FTP20 for the remaining time
    – Rest* 4:00-5:00 between intervals –

    • You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

    Weight options. You should be able to do all sets unbroken
    Thruster. 30/20kg, 43/30kg, 52.5/35kg