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

  • 24.3.2024 EasyWod Workout

    EMOM 20

    1 Minute : 12 Wallball Shots
    2 Minute : 6 - 10 Elevated Ring Rows
    3 Minute : 25 Double Unders
    4 Minute : 18/15 Calories Row
    5 Minute : Rest

  • 25.10.2025 Workout warmup, Strength Workout

    2 rounds
    6 DB power clean overs
    6/side Half kneeling seesaw presses
    6/way Scapula rolls
    6 Kneeling goblet get-ups
    +
    Build to workout weight for power cleans and STOH
    * Practice a few sets of the other movements between weights as you build up
    +
    1-2 rounds @ increasing pace and load
    2 Bar muscle-ups
    4 Power cleans
    2 Shoulder to overheads
    4 Box jump overs
    2 Lateral burpees over the bar
    – Rest 1:00 between rounds –

  • 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).

  • 3.8.2024 Teams of 3 ( Deload Cycle ) Workout

    AMRAP 38, partioned anyhow

    100 Calories Bike
    100 Push-Ups
    100 Wallball
    100 Box Step-Ups
    100 Calories Row
    100 Ring Rows
    100 Lunge Steps
    100 V-Ups

  • 19.9.2024 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 25.1.2024 EasyWod Workout

    EMOM 12

    Minute 1 : L-Sit-ups w/ Plate
    Minute 2 : Russian Swing
    Minute 3 : 0:30 Active Hang on Pull-Up Bar
    Minute 4 : 0:40 WallSit

  • 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.

  • OPTIONAL ENDURANCE Workout

    2-3 rounds:
    4min ON /1min Off
    1) bike
    2) row
    3) echo
    4) ski
    Target HR zone - PK 1-2

  • 9.9.2023 Itäkaira Workout

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    Välillä voi ottaa pidemmänkin tauon ja aloittaa uusi treenisessio.

  • Main site Wednesday 240228 Workout

    For time