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

  • 280825 Torstai Workout

    Annan läksiäistreeni

    5 rounds for time with partner
    20 cal row
    20 overhead squat 50/35
    20 bar over burpee
    25 wall ball 20/15

    Share reps with partner

    5 rounds: Anna valmentanut Portissa 5v
    20-25 reps: Vuodet, joina Anna valmentanut (2020-2025).

  • CFS 5k Run Workout

    Run 5000 m for time

  • FBB Workout

    4 rounds:
    6-8/6-8 Split stance RDL
    12 alt. weighted box step up
    30-40s ring plank hold or 15-20/15-20s single arm ring plank hold

    Rest 2min between rounds.

    Liikkeet laatua vastaan. Split stance rdl kahdella tai yhdellä kahvakuulalla. Boksille askelluksessa voi käyttää kahvakuulia tai käsipainoja.

  • Lauantain amrap Workout

    AMRAP 20 with a partner:

    Rx
    10 V-ups
    15 double-DB front squats (15/22.5 kg)
    10/6-cal Echo bike

    Scaled 1
    7 V-ups
    10 double-DB front squats (15/22.5 kg)
    10/6-cal C2 bike

    Scaled 2
    7 tuck ups
    8 double-DB front squats (5/10 kg)
    10/6-cal C2 bike

    *1 person does a round, then the next person does a round.
    *After each partner completes a round, add 1 calorie to the bike.

    *Each interval in 2:00 or less.

  • Accessories Workout

    8 min for quality:
    12 DB pull over @ moderate
    15-20 Banded face pull
    12+12 DB shoulder external rotation @ moderate

    DB pull over:

    Banded face pull:

    DB shoulder external rotation:

  • Power clean + Split jerk Strength

    In 15 min Find max:
    Power clean + split jerk

  • Front Squat/BoR Strength

    4 sets
    6 Front Squats @77,5%+
    8 Bent over Rows

  • Engine Workout

    AMRAP 16 x 2, rest 2: (Teams of 2: YGIG)

    1)
    30 cal row
    30 KB swing 32/24kg
    30 cal row
    30 burpee over rower
    *1min synchro plank hold

    2)
    30 cal bike
    30 DB box step over 1x50/35lb
    30 cal bike
    30 abmat situp
    *1min synchro plank hold

    *after every round: 1min synchro plank hold
    RPE 3-4
    -> toistot jaetaan puoliksi parin kanssa
    -> neljän tehdyn liikkeen jälkeen pari tekee yhdessä lankkupidon

  • Weighted pull-up 5x5 Strength

    Weighted pull-up 5x5

  • Ma 30.6.2025 penkki Strength

    Facepulls 5x20

    Penkki 3x3x85%

    Penkki käsipainoilla 5x5
    -3stopit
    -kuorma noin 50%

    Kahvakuula/käsipainosoutu 4x10-15/10-15
    -vuorotahtiin