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

  • WOD 17/07/25 Workout

  • Rowing technique (Advanced) Workout

    A) Rowing Technique

    B) Rowing Intervals

    10x 40s on/20s off

  • 15.2.2025 Dip & Pull-ups Workout

    Alternate A1/A2

    A1. Strict dip -rest 2:00 before A2
    H4 @ 1-2 RIR
    3 x AMAP-1 @ 85-90%H4

    A2. Strict pull-up, rest 2:00 before A1
    H4 @ 1-2 RIR
    3 x AMAP-1 @ 85-90%H4

    Build to a heavy set of 4 with 1-2 reps in reserve THEN do 3 back-off sets. Each back-off set is as many repetitions as you can (minus 1) @ 85-90%H4 (choose so that you can get at least 8 reps on your first set).

  • Back Squat Strength

    4 sets:
    3 Pause Back Squats
    1: @40%
    2: @50%
    3: @60%
    4: @70%
    - Rest 2min btw sets

  • 29.1.25 Workout

    1.30 ON, 1.30 OFF x10 (5x molemmat)
    A) 6-10 hspu / push press + max cal row
    B) 8-12 c2b / pull up / ring row + max cal row

    • voikkaliikeet unbroken
    • soutu kovaa, pitäis jäädä noin minuutti aikaa

  • Teinit Thruster Strength

    Thruster 3x5

  • 15.2.2025 Workout warmup Workout

    Warm-up
    5:00 Air bike @ increasing pace
    +
    2 rounds
    8 Handstand shoulder shrugs
    8 Tension swings
    4/side KB windmills
    40 Speed rope skips
    +
    Build to workout weight for DB movements
    * Few short sets of bar muscle-ups and chest-to-bar pull-ups between sets
    OR
    Bar muscle-up drills:
    3 Supine kipping pull-up drill (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill
    3 Jumping bar muscle-ups with hip snaps (to work on timing)
    * Prep the burpee box get-overs, GHDs and wall balls between rounds
    +
    2 rounds @ increasing pace
    3-5 Strict handstand push-ups
    5 DB hang power cleans
    3-5 Kipping handstand push-ups
    5 DB thrusters
    20 Double-unders
    – Rest 1:00 between rounds –

  • Mobility & CORE Workout

    shoulder & Th mobility

    TGU practice, then 5x1/side w. moderate weight

    kneeling unilateral KB front rack hold rotations 3x5/5

    superset, 5x
    5/5 windshield vipers
    5/5 scorpions

    half kneeling hip CARs 3x5/5

  • Main site Saturday 250614 Workout

    For time
    - 800-meter run
    - 40 wall-ball shots
    - 400-meter run
    - 30 wall-ball shots
    - 200-meter run
    - 20 wall-ball shots

    Stimulus and Strategy
    Today’s workout is a descending ladder of running and wall-ball shots. Push to complete each set of wall-ball shots in big chunks. If you can go unbroken, do it and then push the pace on the runs. As soon as you finish a set of wall-ball shots, get moving on to the next run.

  • Crosstraining kestävyys - Perjantai Workout

    Kovatehoinen 36 minuutin intervalliharjoitus

    Lämmittely
    3min soutu
    3min pyörä
    3min hiihto

    Muuttuva intensiteetti; 1min kevyt, 30sek raskas, 1,5min kevyt

    Sitten:
    10 takareiden pumppaukset; nilkoista kiinni ja pumppaa polvia koukkuun ja suoraksi
    10 pään yli vientiä kepillä
    5+5 vartalon kierrot etunojassa; nojaa eteen, keppi harteilla, kierrä ylävartaloa puolelta toiselle hallitusti

    Harjoitus (Syke 75–85%/HRmax ja 85–95%/HR max)

    6x4min, 2min lepo ergojen välissä

    A) Soutu
    B) Pyörä
    C) Hiihto

    Ensimmäinen kierros:
    10s sprintti 1., 2. ja 3. minuutin kohdalla, jonka jälkeen 50s palauttelua rauhallisesti.

    Toinen kierros:
    15s sprintti 1., 2. ja 3. minuutin kohdalla, jonka jälkeen 45s palauttelua rauhallisesti.

    Jokaisen osion (A, B, C) aikana tulee kolme sprinttiä (1,2,3 min kohdalla). Pyri menemään sprintin aikana kovaa.