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

  • 061224 Perjantai Workout

    DELOAD WEEK

    "Suomi 107" partner workout

    For time
    107 medball squat clean 20/14
    107 medball sit-up
    107 medball walking lunges
    107 medball ground to overhead
    107m per athlete medball bearhug sprint (= 15x 7m for both)

    Share reps with partner

  • Back squats Strength

    Back squat (5/8) - E3MOM x6:
    - reps: 4-4-3-3-2-2
    - percentages: (RIR2 viimeisillä seteillä)
    -- 4 reps: 82-85%
    -- 3 reps: 84-88%
    -- 2 reps: 86-91%

  • Conditioning Workout

    4 x AMRAP3
    3min rest between sets.

    10 burpee box jump over @60/50cm
    5 power clean @50/35kg
    5 hang squat clean @50/35kg

    RPE 4-4.5

    Huom! Treenin idea on liikkua korkealla intensiteetillä, mutta tavoite on ylläpitää vauhti kaikissa intervalleissa. Power clean paino pitää olla liikkuva ja sarjat pitää mennä 1-2 setissä.

  • 2x Partner AMRAP 12 Workout

    2 x Partner AMRAP 12

    A)
    20/16cal echo
    80m sandbag/ or D-ball carry

    B)
    20/16cal ski
    6 wall walk

  • 17.5.2025 With Partner Workout

    AMRAP 15, With Partner

    Run 200m Both
    100 Air Squat ( Split as you like )
    40 Pull-Ups ( Split as you like )

  • 121124 Tiistai Workout

    Every 8min for 3 rounds

    For time
    80 double under
    20 toes to bar
    14 DB box step-up 22,5/15
    350/300m row

    *Target time 5-6min/round
    *Scale DU / TTB / row if needed

  • Strength work Strength

    STRENGTH

    4 rounds, rest as needed

    6 Back Squat
    5 Weighted Pull-Up
    6+6 Standing Single Arm DB Press

    RPE 4 (2-4 reps in the tank)

  • WARM-UP Workout

    5-10min Bike/Row/Airbike
    Then 2-3 rounds:
    10 Banded Good Morning video
    10m Walking Lunge
    10m Inchworm Walk
    10 Double KBS (eye level)

    5+5+5 Wall Squat video and/or Squat Flow with a Plate video

  • Row intervals with partner Workout

    YGIG:
    4 x 1000/800m

    Vedot 1-2: RPE 3.5-4
    Veto 3: RPE 4
    Veto 4: RPE 4.5

    Huom! Treeni tehdään pareittain ygig. Kaikki soutavat neljä settiä. Treenin idea on soutaa reippaasti ja tavoite tehdä vedot nousevalla vauhdilla.

  • 311024 Torstai Workout

    8x partner intervals (4 each)

    90s work / 90s rest
    Buy in:
    12 wall ball 20/14
    12 sit-up
    In the remaining time:
    50 box jump over 60/50
    50 hang power clean 50/35
    AMRAP bar over burpee