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

  • Day 08.3 Strength

    5 rep max Weighted Pull Up

  • 1RM Shoulder Press Strength

    In 15min:
    Find your days 1RM Shoulder Press

  • Engine bias - viikko 52 (1/3) Workout

    20 minutes C2 bike for steady pace
    Every 4:00 do 10-20 unbroken push-ups. Start with push-ups.

    Etsi itsellesi sopiva hengitysrytmi pyöräilyyn ja pidä siitä kiinni. Tavoite on ensisijaisesti opetella hengittämään hyvään tahtiin pyörän kanssa, joten kiinnitä siihen huomiota. Lisää vauhtia aina neljän minuutin välein.

    Punnerrukset ota “sprinttinä” ja tee ne reippaasti alta pois. Määrä valitse niin, että saat nippanappa tehtyä sarjan loppuun. Vältä sarjan pilkkomista, mutta jos on pakko kertaalleen pilkkoa, niin ei haittaa. Kiinnitä myös punnerruksissa huomiota hengittämisen tahtiin.

  • Rowing interval (+Accessories) Workout

    Metcon (duration, each interval)

    10 rounds on the C2 rower of:
    Pull a sub-1:25/500-m pace for as long as possible

    Rest 3 minutes

    Accessory:

    For quality & min rest:

    30 Weighted box step-overs (with 2 DB’s)
    30 KBS
    30 Weighted box step-overs

    Choose a challenging weight for DB’s and KBS

  • EMOM workout Workout

    Metcon (quality)

    EMOM for 18 minutes of:

    1: 9 Box jump over 30/24”
    2: 9 DB power clean 22,5/15kg DB’s
    3: 18/15 Calories bike

  • WOD: Partner AMRAP Workout

    AMRAP20 w/ partner, YGIG, divide anyhow:
    30 / 27 / 24 cal machine
    20 T2B / kipping knee raise
    10 power clean (60 / 40)
    - rest 60s between rounds

    RPE 8

    HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla.

  • 3.10.2025 Reps in 11 minutes Workout

    As many Reps as possible in 11 minutes of:

    14 Dual KB Box Step-Ups 24"/20"
    8 Dual KB Push Press
    5 Toes To Bars

    KB´S 24/16kg
    Masters 45+ DB´S 22,5/15kg

  • 30.9.2025 4 Rounds Workout

    4 RFT :

    12 Calories ( Bike or Row )
    9 Deadlift 80/60kg
    6 Bar Over Burpees
    3 Chest To Bar Pull-Ups

    TC 12

  • Front Squat/Chinups Strength

    4 sets of
    6/4/2/2 Front Squats @75-85%
    4-8 Strict Chinups

  • Amrap 20 Workout

    AMRAP 20:
    16/20-cal ergo
    2-4-6-8...... Farmers carry (15/22,5kg)
    –7,5m out and 7,5m back, each 7.5-m section counts as 1 rep.
    – Add 15m (2reps) to the farmers carry each round.

    Scaled WOD
    AMRAP 20:
    10-cal ergo
    2-4-6-8...... Farmers carry
    –7,5m out and 7,5m back, each 7.5-m section counts as 1 rep.
    – Add 15m (2reps) to the farmers carry each round.