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.

  • Back squat 5x3 Strength

    Back squat 5x3

  • SIMPL! Bodyweight Workout

    30 min

    • 1,2,3,4,5...

    Pushups
    Back ext.
    Squats
    Situps complex
    Alt. Lunges (double)
    Burpees

    Situps complex: 1 regular situp, 1 Situp to left leg, 1 setup to right leg

  • 11.10.2025 Workout

    Engine

    3 Sets:

    rest 2min between sets

    -Rest 5min-
    Into,

    20min Of:

    • Echo Bike (20s hard/1:40 recovery pace)

    Accessory + Skill

    A) 3-4 Rounds For Quality:

    • Accumulate 45s HS Hold
    • 10-15 LU Raise (2x plate)
    • 10 Ring Face Pull

    B) 3-4 Rounds For Quality:

  • Crosstraining kestävyys - Perjantai Workout

    42 minuutin perus- ja vauhtikestävyysharjoitus

    Lämmittely
    2min hiihto
    2min pyörä
    2min soutu

    Tee toinen minuutti hieman kovemmalla tahdilla kuin ensimmäinen.

    Sitten:
    5+5 maailman parhain venytys
    4+4 lankku + alaspäin katsova koira vastakkaisen jalan kosketuksella
    8 leveä kyykky seinää vasten

    Harjoitus (Syke 60–75 ja 75–85%/HR max)

    6x6min vaihtuva ergo, 1 min lepo kierrosten välissä

    2min kevyt
    2min keskiraskas-raskas
    2min kevyt

    Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan kahden minuutin aikana. Vaihda ergometria lepoajalla.

    Vastaavanlainen harjoitus tehtiin edellisen kerran 21.9. Tuolloin raskas työosuus kesti 1,5 minuuttia.

  • 27.10.2025 3 rounds Workout

    3 Rounds @ 2 RIR

    8-12/side Single-leg hip thrusts
    8-12/side KB sidebends
    8-12/side Copenhagen plank lift-offs*

  • 1.11.2025 Hang Power Snatch Strength

    5 Rounds, Every 2:30

    10 Hang power snatches (UB)

    You can build the weight up (ONLY if moving well) OR stay at the same weight

    Intent. Improve your barbell cycling efficiency and stamina.

    Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

  • Painonnostoleiri Workout

    Speedsters coaching - painonnostoleiri - Vihti - päivä 2

  • 8.11.2025 EasyWod Workout

    2 Rounds Of AMRAP´S

    AMRAP 5
    15/11 Calories Row
    10 Deadlift 50/35kg
    10 Jumps Over Barbell
    Remaining time Row Calories

    Rest 3:00

    AMRAP 5
    20/15 Calories Bike
    30 Reverse Lunges
    30 Russian Twist 15/10kg
    Remaining time Bike Calorie

    Rest 3:00

  • 3rm maastaveto Strength

    Tee lähestymissarjoja pikku hiljaa kohti 3 toiston maksimia. Keskity hyvään tekniikkaan!