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

  • 7.12.25 Perfo Workout

    Ei reenejä

  • MamaWod Core Workout

    8min/2-3 rds omaan tahtiin:
    6 jalannosto kylkilankussa, oikea
    6 kiertoa kylkilankussa, oikea
    10 lantionnosto
    6 jalannosto kylkilankussa, vasen
    6 kiertoa kylkilankussa, vasen

  • EasyWOD 10.10.2024 Workout

    Voima
    E3MOM, 3 rounds
    single arm kb push press 10+10

    WOD
    16min EMOM
    1.min 8-12 wall ball
    2.min 8-12 worm push up
    3.min burpee max reps
    4.min rest

  • 22.9.2025 Workout warmup Workout

    EMOM 6 (0:40 work / 0:20 easy)

    1) Row
    2) SkiErg
    3) Air bike

  • 8.12.25 Strength

    Tempaus tekniikka
    -ota tämä lämmittelynä/herättelynä
    -pienet painot

    EMOMx5
    2 snatch pull (hartiavetoon)
    1 hang power snatch
    1 hip squat santch
    1 ohs

  • 29.8.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sp-%, rest btw sets 2-3min

  • 02.10.2025 Workout

    Bodybuilding/Strength

    A) 4 Rounds:

    • 10 Dual DB Z-Press *rest 60s
    • 10-15 Bent Over Barbell Row (Snatch Grip) *rest 90s

    B) 3-4 Rounds:

    • 8-12 Seated DB Bicep Curl *rest 60s
    • 8-12 Seated lateral DB Raise *rest 90s

    C) 3-4 Rounds:

    Metcon

    EMOM 16:

    1) 45s Ski Erg (VK)
    2) 45s Burpee Pull Up
    3) 45s Devils Press 2x35lbs
    4) Rest

  • 11.5.2026 Power Cleans Workout

    Power Cleans, 15 rounds

    1 Rep x Every 20 secs. @ 75%

  • 18.5.2026 BACK SQUAT Strength

    1@up to RPE8 - 2-3 reps left, rest 2-3min *goal in theory ~89-92%

    BACK SQUAT + WALL SIT HOLD 30-60sec - superset
    then do drop set 4×4@-10% that weight, rest 3-4min

    aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

  • Muscle & Power, AV1 Strength

    Front squat 2 RM, then sets @ 80%, 70%,60% (choose reps)