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

  • 19.12.2024 Workout Warmup Workout

    BikeErg warm-up

    5:00 @ 50-60%FTP20 (easy)

    +
    Each minute, progressively harder:
    1:00 @ 60% FTP20
    1:00 @ 70% FTP20
    1:00 @ 80% FTP20
    1:00 @ 90% FTP20
    1:00 @ 100% FTP20
    +
    2 Rounds
    0:30 @ 100+% FTP20 (moderate hard)
    1:30 @ 70% FTP20 (moderate easy)
    +
    1:00 @ 50-60% FTP20 (easy)

  • Mobility & CORE Workout

    shoulder & Th mobility

    half TGU 4x3/3

    bear pos. KB pull through 4x8/8

    KB suitcase march 3x10m/side

    superset, 4x
    5/5 push up pos. birddog
    5/5 KB teapot

  • Main site Friday 240719 Workout

    For time

    • Swim 100 meters
    • Rest 1 minute

    Intermediate option
    7 rounds for time of
    - Swim 100 meters
    - Rest 2 minutes

    Beginner option
    7 rounds for time of
    - Swim 50 meters
    - Rest 2 minutes

  • 08.08.2025 Workout

    Skill Work

    1) For 15-20min Practice 1 Skill
    bMU, Rope Climb, Hspu, C2B, T2B

    2) EMOM 12:

    1: 45s Ski or Row (VK)
    2: ''X'' Reps of Pull Up/T2B/C2B
    3: Rest

    Pull

    A) Rope Pull Ups

    EMOM 12:

    1: 4-6 Rope Pull Up (R hand above)
    2: 4-6 Rope Pull Up (L hand above)
    3: 20-30s Chin Over Bar Hold
    4: Rest

    B) For Quality:

    • 10-15 Feet elevated Ring Row
    • 20-30s Ring Support Hold
    • 20-30s Ring Dip Hold

    Optional Metcon

    EMOM x 16 (45 sec work/15 sec rest)
    1: AMRAP: Echo
    2: AMRAP: Double DB Hang Squat Clean Thrusters (2x35lbs)
    3: AMRAP: Lateral Burpees over the DB’s
    4: Rest

  • WOD 21/12/24 Workout

  • Mian WOD Workout

    🪴💙🌳💙🌲

  • Kipparit Workout

    Alkulämppä leikki: Kivi sakset paperi

    Mobility

    Taito/Voima:
    Tempaus kepillä ja tangolla

    WOD
    10 min Amrap
    6m Askelkyykkykävely
    6 Burpee leuka
    3+3 Pallo olalle
    6 Istumaannousu

  • Skills Workout

    2-3 Taitoliikettä 25min treeniin,
    johonkin väliin 1,5-2min kevyt kone 🤸‍♂️

  • OPTIONAL INTERVALS Workout

    Intervals

    2-3sets:
    15/12cal ski
    12 wallball
    3 rope climb

    rest 2min between sets

  • 27.6.2025 2-3 Rounds ( Strength) Workout

    Horizontal straight & bent arm strength complex – 2 to 3 Rounds

    5 Scapular push-ups
    5 Planche lean slides
    5 Planche push-ups
    5 Battle rammers
    5 Pike compression slides