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

  • 9.3.2024 Workout Warmup Workout

    2 rounds
    1:00 Echo bike @ easy pace
    0:30 Echo bike @ moderate pace
    0:20 Echo bike @ harder pace
    0:10 Echo bike @ hardest pace

    Rest 0:30
    1:00 Row @ easy pace
    0:30 Row @ moderate pace
    0:20 Row @ harder pace
    0:10 Row @ hardest pace
    Rest 0:30

  • Crosstraining kestävyys - Sunnuntai Workout

    LÄMMITTELY

    3min ergo 1*
    3min ergo 2*
    3min ergo 3*
    (1min kevyt, 1min keskiraskas, 1min raskas)

    *vaihda ergoa!

    3 kierrosta:
    6 Samson stretch
    10 lonkan kierto istuen
    10 käden kiertoa kohti kattoa, kyykyn pohja-asennosta

    INTERVALLI

    (Vauhtikestävyys, 70-
    85%/HR max)

    5x6 min ergo, 2min lepo kierrosten välissä

    2min kevyt
    2min raskas
    2min keskiraskas

    Harjoituksen on tarkoitus olla vauhtikestävyysharjoitus. KEVYT eli ole yhtäkuin lepo, vaan siinäkin on tarkoituksena pitää vauhtia yllä. Huomioi intensiteettien järjestys harjoituksessa, sekä se, että eri intensiteettien välillä olisi tarpeeksi eroa suhteessa toisiinsa.

  • KAHVAKUULA RUUVIKATU Workout

    Jussi

  • Main site Tuesday 250520 Workout

    For time

  • ROW ROW ROW YOUR BOAT (ADVANCED) Workout

    A) 10min rowing technique

    B) 7 x 1min on / 1min off
    fast, try to keep same pace throughout intervals

  • MamaWod Workout

    2x Amrap10

    Amrap A)
    12 cal bike erg/8 cal echo
    12m weighted w.lunges
    10 straight leg sit-ups
    10 r.twist
    12m weighted w.lunges

    -2min rest-

    Amrap B)
    10 cal row/8 cal ski
    10 d-db strict press
    10 d-db rdl
    10 d-db hammer curl

  • 03.01.2026 (PM) Workout

    Laite PK

    5-4-3-2-1min

  • 5.9.2024 Workout Warmup ( Prep ) Workout

    2 rounds
    5 Inchworms
    10 Tall kneeling halos
    15 Tension swings
    10 Handstand shrugs
    5 Kneeling jumps
    5/side Bottom-up KB presses
    +
    Build to workout weight for squat clean
    +
    2 rounds @ workout weight
    200m Run
    3 Squat cleans @ workout weight
    3 Strict deficit HSPU @ workout deficit

  • 05.10.2025 Workout

    Deadlift

    • 5 Reps @60%

    *rest 2min

    • 5 Reps @70%

    *rest 3min

    • Max Reps @80%

    Shoulder Press

    E3MOM X6:

    • Set 1-2: 10 Reps
    • Set 3-4: 8 Reps
    • Set 5-6: 6 Reps

    Endurance

    For Time:

    10-20-30-40

    • Cal Ski Erg
    • Heavy WB

    1-2-3-4

    -Rest 10min-
    Into,

    90s on/45s Off X8:

    • Max Cal Ski Erg

  • Extra Credit 02-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    5/5 Single Leg Glute Bridge-Up
    10 Glute Bridge-Ups w/:03 Pause at Top
    10 Alt. 90-90 Hip Rotations
    10 Cat/Cows
    -Rest as Needed b/t Sets-