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

  • Weightlifting + Barbell cycling Workout

    snatch pull + hip squat snatch + squat snatch practice, then 5 sets w. moderate weight

    7' AMRAP
    5 power clean @ 50/30kg
    3 STOH
    10 m burpee broad jump

  • 5.11.2024 Workout warmup Workout

    3:00 Echo bike
    3:00 Run
    +
    2 rounds
    5/side Half-kneeling bottom-up presses
    10 Tension swings
    5 Deck squats
    +
    2 rounds
    5/way Scapular rolls
    10 Handstand shoulder taps
    5 Kneeling jumps
    +
    2 rounds @ increasing pace
    200m Run
    2 Wall walks
    6 Chest-to-bar pull-ups
    8 Wall balls
    – rest 1:00 between rounds –

  • Hyvää juhannusta 🌿 Workout

    Pään painan ruohikolle ja oion jalkojain. En jaksa pohdiskella, mä tahdon olla vain.

    Sen viisaammat voi tehdä, mä päivän kultaan jään. Mä tunnen kaikki tuoksut ja luonnon loiston nään.

    – Tove Jansson –

  • 18.11.2023 Session #2 ( Optional ) Workout

    60-minute AMRAP

    1000-2000-3000-etc. (m) BikeErg
    Ski 500m (each round)

  • 9.3.2026 EMOM 12 ( EasyWod ) Workout

    EMOM 12

    A ) 12 Push-Ups
    B ) 12/9 Calories Bike
    C ) 12 Push-Ups
    D ) 12/9 Calories Row

  • 5.6.2025 CLEAN Strength

    *kaikki nostot lähtee lattiasta ja vastaanotto syväkyykkyyn - hae rauhassa lähtöasento, painopiste koko jalalle, katse, paineet, jne.. tc ~10min

    3@up to the maximal weight of the day - nearly 3RM - no failures!, rest btw sets 2min

  • 2.1.2025 Pyörätestien uusinta Workout

    Warm-up

    Perform the following on BikeErg with a running clock :
    @ 0:00 – 3:00: Easy (RPE 2)
    @ 3:00 – 5:00: Pick the pace up a little (RPE 3)
    @ 5:00 – 6:00: A little faster (RPE 4)
    @ 6:00 – 7:00: Even faster (RPE 6)
    @ 7:00 – 8:00: Ease off and recover (RPE 3)
    @ 8:00 – 8:30: Hard effort (RPE 7)
    @ 8:30 – 9:00: Ease off and recover (RPE 3)
    @ 9:00 – 9:30: Even harder effort (RPE 8)
    @ 9:30 – 10:30: Ease off and recover (RPE 3)
    @ 10:30 – 11:00: Hardest effort (RPE 9)
    @ 11:00 – 13:00: Ease off and recover (RPE 3)
    @ 13:00 – 13:30: A little faster (RPE 4)
    @ 13:30 – 14:00: Just a little faster (RPE 5)
    After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready

  • Main site Saturday 240914 Strength

    For time

    ♀ 65 lb
    ♂ 95 lb

  • Conditioning Workout

    4 min on 1 min off for 6 sets
    15 wall ball
    10 burpee WB DL (chest to WB)
    5 HSPU/pike push up
    In the remaining time AMRAP wall walk

    Score is total wall walk repetitions

  • PAIR SWEAT Workout

    16min AMRAP, YGIG:
    6 x burpee box jump
    12 x v-ups
    18 x DKB deadlift (heavy)
    24 x wallball