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

  • 12.9.2023 Back Squat Strength

    Back Squat ( RIR 2-3 )

    5-5-3-3-2-2

    Go Every 3:00

  • 050923 Tiistai Strength

    A) Every 2,5min for 5 sets
    3 back squat @75-85% 1RM

    B) 3 rounds for quality
    10-15 DB pull-over
    10-15 seated banded pull-down
    10-15/side ext. shoulder rotation

  • Running 21-15-9 Workout

    For time
    Buy In: 400m Run
    +
    21-15-9 reps of
    Deadlifts 100/70kg
    Box Jumps
    Toes-to-bar
    +
    Cash out: 400m Run

  • MUSCLE RUUVIKATU Workout

    Mave pausella 5x5 70-75%
    Sivukyykky 2x8/ jalka
    Pullover kuminauhalla 2x15
    Sivutaivutus tangolla 2x30/puoli
    Alataljaveto kuminauhalla 3x10-12
    I-Y-T 3x10/ asento

  • Fire Up 06-09-2023 Workout

    EMOM x 9 MINUTES
    MIN 1 - 5 'Library' Deadlifts
    MIN 2 - 3-5 Incline Push-Up / Push-Up / Pike Push-Up / Strict HSPU
    MIN 3 - :45 Easy Job/Walk

  • EMOM x32 Workout

    EMOM x32

    1) bike
    2) 3-5 D-ball to shoulder
    3) ski
    4) 20-30m prowler push

  • Conditioning 16-08-2023 Workout

    PERFORMANCE
    EMOM UNTIL COMPLETION
    Rotate the below movements until 140/110 Calories have been completed...
    MIN 1 - 2 Wall Walks + 8 Push Press @42.5/30kg
    MIN 2 - Cals Row/Bike/Ski
    MIN 3 - Rest

    FITNESS
    EMOM UNTIL COMPLETION
    Rotate the below movements until 110/80 Calories have been completed...
    MIN 1 - 2 Wall Walk to 'Best Effort' + 8 Push Press @ light
    MIN 2 - Cals Row/Bike/Ski
    MIN 3 - Rest

    • Aim to finish in 7 rounds
    • RPE 8

  • WOD Workout

    7-6-5-4-3-2-1 reps of:
    Hang Power Clean @70/47kg
    Kipping Pull-Up
    Toes-to-Bars
    --Between every round do 20 Double Unders

    Timecap: 12 mins

  • Echo ja pallo Workout

    30 cal Echolla
    30 Kyykkyä pallolla

    20 cal Echolla
    20 Kyykkyä pallolla

    Aikaraja 10min

  • DU UNBROKEN MAX REPS Workout

    What is your max rep of DUs today?