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

  • Crosstraining kestävyys - Tiistai Workout

    Peruskestävyysharjoitus

    Lämmittely
    1min hiihto
    1min soutu
    1min pyörä

    Sitten:
    10 pään yli vienti kepillä, myötäote
    10 pään yli vientiä kepillä, vastaote
    20 takareiden pumppaus
    8+8 maailman paras venytys

    Harjoitus (Peruskestävyys, 60–75%/HR max)
    9x4min ergo, 1min lepo kierrosten välissä

    Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella, jossa sykkeesi on 60-75% maksimisykkeestäsi koko harjoituksen ajan. Vaihda ergometria lepoajalla.

  • 7.6.2025 Run Intervals Workout

    Run intervals

    3 x 1600m @ 5k pace

    – 2:00 rest between repeats* –

    • If this rest is too short for you to recover enough to maintain your pace, you might have slightly overestimated your ability. Adjust your speed and increase the rest to 3:00 to maintain good quality ( = NOT slowing down significantly).

  • 7.1.2024 Emom15 Workout

    1: 0:45 burpee over line
    2: 15 goblet squat
    3: 20 kb swings
    4: 10 T2B's / kipping leg raises
    5: 10 push-ups

  • Functional Fitness Workout

    Test 21-15-9 test

  • Strength Workout

    3rnds for quality
    5/5 alt. V-up
    3/3 KB windmill
    3/3 plank up

    seated press w. BB 5x5 @rpe 8, rest 1'

  • Main site Friday 241220 Workout

    For time

    ♀ 105-lb barbell and 20-inch box
    ♂ 155-lb barbell and 24-inch box

  • Christmas Conditioning Workout

    Partner WOD, YGIG style

    6'AMRAP
    3 dbl DB thruster @2x20/10kg
    6 box jump
    9 cal row
    2' rest
    12'AMRAP
    6 burpee box jump over
    9 dbl DB clean
    12 cal row
    3'rest

    18'AMRAP
    9 burpee box jump
    15 pull up
    21 cal row

  • 7.6.2025 Workout warmup Workout

    Warm-up
    400m Jog @ easy
    400m Jog/Run @ build pace

    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    4-6 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • 18.11.2026 Workout

    Bench Press

    • 4x4 (1s pause) *rir 1-2 *rest 3min between

    Pulling

    3x Superset:

    • 5 Weighted Chin Up
    • 20m Sled Pull (hand over hand)

    *rest 3min between rounds

    EMOM 16

    1: 40s Max Reps Strict Press @20kg
    2: 40s Max Reps Wall Walk
    3: 40s Max Reps Push Up
    4: Rest

    Accessories

    3-4 Rounds:

    • 15-20 Banded High Pull
    • 10/10 KB Gorilla Row
    • 20 Band Pull Apart

    *rest as needed

  • 8.12.2024 Core Workout

    Planks for 4 minutes (unbroken).

    2 rounds:
    30s side plank (R)
    30s normal plank
    30s side plank (L)
    30s reverse plank