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

  • Conditioning (zone 2) DELOAD Workout

    5, 4, 3, 2, 1min:
    - Two different cardio of your choice, alt. each interval
    - 1st minute of each interval, except last 1min RPE 7-8
    - Rest 1min btw intervals
    Score: meters

  • Friday Warm up Workout

    Warm up
    30-40 band pull aparts
    5-10 push up to downdog
    5-10 dynamic squat strech
    then
    2 rounds
    1:30 cardio machine
    10+10 plate halos
    15 GTOH with plate
    15 goblet squats
    25 plate hops
    5+5 plate windmill
    5+5 lunge elbow to floor strech + torso rotation

    skill/wod prep (practise Single arm OHS and DB Squat Snatch)

  • OPTIONAL SWIM WORKOUT OR rest day Workout

    Tässä ideota uinti harjoitteluun jos joku käy.
    Sekariuinnin potkuharjoitteet ja sitten uintia.

    300m alkuverra
    2x25+25m delffaripotku kädet sivulla kropassa kiinni.
    2x25+25m delffaripotku kädet suorana edessä
    2x25+25m selkäuintipotku kädet sivulla kropassa kiinni.
    2x25+25m selkäpotku kädet suorana edessä.
    2x25+25m rintauinnin potku kädet sivulla kropassa kiinni.
    2x25+25m rintauinnin potku kädet suorana edessä.
    2x25+25m vaparin potku kädet sivulla kropassa kiinni.
    2x25+25m vaparin potku kädet suorana edessä.

    sit 2xsekarina 25m per laji ja 2x25m vapari pyrähdykset + 50m verrytttelyt.

  • 15.9.2024 EMOM Workout

    Emom15
    1: 1 set of kipping pull-ups
    2: 7-9 cal ergo
    3: 10 push-ups
    4: 8 single arm devils press
    5: rest

    rest 4 min

    Emom15
    1: 8-10 ttb
    2: 20 du's / 50 single unders
    3: 7-9 cal ergo
    4: 10 thrusters
    5: rest

  • 8.1.2026 Workout warmup Workout

    2 Rounds
    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down
    3 Scapular swimmers (prone position)
    10 Reverse lunges, alternating
    +
    2 Rounds
    30 Speed rope skips
    14m Walking lunges
    8 Push ups
    4 Strict pull-ups
    +
    Build to workout weight for the DB movements
    * Setup and practice burpee pull-ups between sets + few sets of DUs
    +
    @ workout weight
    25 Double-unders
    5 DB Hang clean to overheads
    5 Burpee pull-ups
    10m DB FR walking lunge

  • Muscle & Power, CORE Workout

    Back: EMOM for 4 rounds
    1) Arch hold
    2) 10 Ring rows
    3) 15 DB Deadlifts
    4) Rest

  • 19.4.2022 Basic Workout

    AMRAP 8

    2-4-6-8-10....

    Kettelebell Swing 24/16kg
    Push Ups
    Air Squat

  • Conditioning Workout

    In 7 mins
    12 KB burpee deadlift @24/16kg
    24 Kipping Pull up
    36 USA Swing
    Remaining time max rep goblet squat!

    Rest 2 mins

    In 7 mins
    12 KB squat clean @24/16kg
    24 kipping HSPU / pike push up
    36 USA Swing
    Remaining time max rep KB burpee Deadlift!

    Rest 2 mins

    In 7 mins
    12 Single arm KB thruster (6/6)@24/16kg
    24 abmat sit up
    36 Kb snatch
    Remaining time max rep Goblet KB lunge!

    Rest 2 mins

    In 7 mins
    12 Single arm Kb power clean & jerk @24/16kg
    24 T2b
    36 alt.shoulder taps in Hs hold
    Remaining time max rep KB snatch!

  • OPTIONAL SWIM WORKOUT Workout

    Swimming
    300m warm up different drills. note : forgot to strech at home so didnt feel that
    good to start. So remember to strech and do some active warm up before hitting pool.

    wod
    2x25m, alt time with partner
    3x50m alt time with partner
    1x100m alt time with partner
    free style swim / rest 20/50/1.30 bwn sets if No partner.

    2x50m rintauintia ja 1x100m (55 and 2.01)

    cool down ja väliverrat mukaan noin 150-200m.

  • WARM UP Workout

    Row/Airbike 6min with 10sec
    intervals in between.

    Then 2 rounds:
    10m 4-Step Walk
    10m Inchworm Walk
    10m Squat Jump
    10m Lizard Walk

    Thoracic Flow