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

  • 170925 Keskiviikko A Workout

    Strict pull-up + ring dip

    Max. reps stirct pull-ups
    Max. reps strict ring dips

  • Fran prog 4. Workout

    EMOM16 (death by)
    1. 2-4-6-8-10-12-14-16 thruster @42,5/30kg
    2. 2-4-6-8-10-12-14-16 pull up

    Rpe 4.5

    Treenin tehdään death by tyylillä. Treenin tavoite on päästä vähintään 10 toiston kierrokset loppuun. Skaalaukset:
    thruster - paino
    pull up - jumping pull up

  • Conditioning Workout

    AMRAP7

    12 air squat
    8 push up
    6 V-up/tuck up

    Rpe 3.5

    Tee liikkeet keskittyen ja laadukkaasti!

  • WOD: Interval work Workout

    2min on / 2min off x5:
    16 alt. s.a. db snatch (22,5)
    6-12 T2B / kipping knee raise
    AMRAP burpee box jump over (60/50)

    Skaalaus:
    - Db snatch: paino, jolla saat toistot putkeen ongelmitta.
    - T2B pystyt tekemään toistot läpi treenin max. 3 osassa
    - BBJO:lle tarkoitus jäädä aikaa ~30-60s. Liike pysyy koko ajan yllä.

    RPE 8-9, ei haittaa vaikka vähän hyytyy viimeisissä intervalleissa.

    HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla.

  • Snatch Strength

    EMOM12
    0-3min: 1 snatch @70-75%
    4-6min: 1 snatch @75-80%
    7-9min: 1 snatch @80-85%
    10-12min: 1 snatch @85-90+%

  • 17.10.2025 EMOM 36 Workout

    EMOM 36

    1 minute : 4 + 4 Single ARM Devils Press 22,5/15kg
    2 minute : Calories Air Bike 12/9
    3 minute : 10 Strict pull-ups
    4 minute : Calories Bike Erg 15/11
    5 minute : 20 Sit-Ups
    6 minute : Calories Row 15/11

  • 11.11.2022 Deload Cycle Workout

    Basic Endurance 50

    21-24-27-30-33-36...Calories

    Row
    Echo/Ski
    Bike

  • 15.9.2025 AMRAP 20 ( Deload cycle ) Workout

    AMRAP 20, with partner

    Row max. Distance @ S/M 22-24

    Split as you like

  • Pre WOD - skill Workout

    Pre-workout practice
    8 sets:
    :20 double-unders - :10 rest
    score is total reps

    Goal & Intensity
    -Build rhythm, accuracy, and relaxation with the rope.
    -Short intervals keep intensity low while challenging coordination.
    -Eyes forward, wrists do the work – don’t jump higher than necessary.
    RPE: 4–5 → skill-based, not meant to exhaust you.
    Why: Prepares the nervous system for fast, efficient movement in the workout.

  • Double AMRAP 5 Workout

    AMRAP 5
    20/15 Cal.
    10 Deadlifts 80/60kg
    5 Burpee over Bar

    Rest 3min

    AMRAP 5
    20 Wall Balls
    15 Box Jump Overs
    10 DB Snatches 22,5/15kg