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 Workout

    3 mins ON/ 90sec OFF x 8 sets

    A :
    24 Double under/ 31 Single under
    16 alt. DB Hang Clean & jerk@22,5/15kg
    8 burpee box jump

    B:
    8 V-up
    16 KB alt. Gorilla row 2x16/12kg
    24 air squat

    Split the Class into two groups!
    Alternate A & B!

  • Minihuolto Workout

    🧘‍♀️🧘🧘‍♂️

  • Bursts Workout

    The goal here is short, intense efforts, think max output in small windows, with enough rest to recover and go hard again. This isn’t about pacing it’s about short, high-intensity bursts of power and effort.

    Zone 1 – SkiErg Burst

    Zone 2 – Running Burst

    Zone 3 – RowErg Burst

    Zone 4 – Sled Push/Airbike Burst

    Zone 5 – Beep Run

    Each zone includes:

    •3 work sets
    •Each set = 40 seconds of all-out effort
    •Followed by 1:10 of rest
    •After the third set, you’ll get 1:30 transition time to •move to the next zone

  • Crosstraining kestävyys - perjantai Workout

    8x3min ergoja, naruhyppyjä, burpeeta, farmarikävelyä ja bokseja.
    __

    LÄMMITTELY
    10-12 min AMRAP

    1min vaihtuva ergo
    20-30 hyppynaruhyppy (du tai su)
    8 box step over (boksin ylitys askeltaen)
    7+7 yhden käden maastaveto kahvakuulalla
    6+6 yhden käden kahvakuulaheilautus
    5 burpee
    __

    HARJOITUS (peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HRmax)

    8x3min, 30s lepo/vaihtoaika

    A) soutu
    B) viivajuoksu/hölkkä 50m + 5 box over burpee (burpee+ boksin ylitys askeltaen tai hypyllä
    C) pyörä
    D) 30-50 hyppynaruhyppy (du tai su) + farmarikävely 50m (2x kahvakuula, keskiraskas)

    Harjoituksessa vuorotellaan osiota A, B, C ja D. Osioissa B ja D tee liikkeitä niin monta kierrosta kun ehdit. Osioissa A ja C mene fiiliksen mukaista vauhtia; joko iisisti palautellen tai reippaasti hengästyen, tai jotain siltä väliltä!

  • 14.3.2025 MUSCLE SNATCH Strength

    1@up to 62-65%, sn-%, rest btw sets 2min

  • 18.7.2025 Accessort ( Strenght ) Workout

    Horizontal straight & bent arm strength complex – 2 to 3 Rounds

    5 Scapular push-ups
    5 Planche lean slides
    5 Planche push-ups
    5 Battle rammers
    5 Pike compression slides

    – Rest as needed between rounds –

  • Vampire diaries Workout

    800 m run
    25 m sled push
    30 wb
    20 hr push ups
    100 m fc
    40 m lunges

    Rest

    4 rounds

  • TECHNICALLY STRONG Workout

    warm-up
    10min

    Single Kettlebell snatch technique
    E2MOM 10min
    Find heavy weight of
    3rep KB snatch L & R arm.

    Gymnastics
    20min
    - Kipping pull-up
    - Butterfly pull-up
    - Kipping C2B
    - Butterfly C2B

    WOD
    5 rounds of:
    8 alt. KB Snatch 16/24kg
    5 C2B / Pull-ups

    Rest 30sec between rounds

  • WOD 23/05/25 Workout

  • 20.6.2025 Upperbody ( Strengt ) Workout

    3 Rounds @ 2/1-2/1 RIR

    8-12 Incline DB curls
    8-12 Swede crushers
    10-15 DB Lateral raises