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

  • Restday! Workout

    Lepoja / Huoltoa

  • 07.03.2022 (Open 22.2) Workout

    WOD:
    Open 22.2
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of:
    Deadlift (60/40kg)
    Bar Facing Burpee
    (Timecap:10 minutes)

    STR:
    5 minutes of:
    1-2-3-4-... of Strict (Banded) Pull-Ups
    15 Plate Floor Press

    5 minutes of:
    2-4-6-8-10-... of Push-Ups
    5-8 Ring Rows

    5 minutes of:
    30s+30s SA KB Front Rack Hold
    30s+30s Side Plank

  • 29.7.2025 Basic endurance Amrap45 with partner, IGYG Workout

    400m run / 500m row / 1000m bike (both)
    30 Dumbbell Snatch
    30 syncro air squats
    3:00 plank hold
    30 burpee box step-ups
    30 wallballs (same target)
    30 syncro sit-ups
    200 single unders

  • Day 2 Olympic Weightlifting Strength

    Test week continues

    Build to a heavy snatch

    Build to a heavy strict press

    Build to a heavy front squat

  • Conditioning Workout

    EMOM 15
    1. Cal row 15/12
    2. OH Kb carry 40” LEFT
    3. OH KB carry 40” RIGHT

    3 mins REST

    EMOM 15
    1. Kb USA swing 15
    2. Burpee over rower 10
    3. Strict Pull up 5

  • assault Bike Workout

    15min EMOM
    5-10cal depending on your ability
    keep same calories trough out the emom

  • Juoksuohjelma, viikko 6, Harjoitus C Workout

    Skaalattu:
    -Yhdistelmäharjoitus: 60-90min
    - Yhdistä jalkalenkkiin (30-60min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

    Kuntoilija:
    - Yhdistelmäharjoitus: 60-120min
    - Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

    Pro:
    - Yhdistelmäharjoitus: 60-120min
    - Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

  • Barbel Klubben Strength

    A.) Back squat w/2.sec pause atg
    1.) 1×10 @30%
    2.) 1×5 @50%
    3.) Singles Adding weight till RPE8 ~90%

    B.) Snatch
    1.) Building weight
    2.) 4×3 @65% (reseting after every rep)

    C.) Clean & Jerk
    1.) Warm up/Building weight
    2.) 4×2+1 @65%

    D.1) Lying leg raises w/pause @parallel/before heels hitting the floor
    3×10

  • Extra Credit 23-05-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Wrist Rocks
    1:00 Foam Roll T Spine
    1:00 EZ Bike/Jog (Nasal Breathing Only)
    Rest as Needed b/t Sets

    • Erg Triathlon is coming up May 27th! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben!

  • 6.10.2024 handstand - rope climb & emom Workout

    Handstand / handstand walk & rope climb practice

    Emom12
    1: 0:45 ergo
    2: 0:30 hs hold / hs walk
    3: 8 burpee box step ups
    4: 1-2 rope climb / rope lowers