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

  • Riveköysi Workout

    1 x rive+työntö 70/50kg
    1 x köysi
    2 x rive+työntö 70/50kg
    2 x köysi
    3 x rive+työntö 70/50kg
    3 x köysi
    4 x rive+työntö 70/50kg
    4 x köysi
    5 x rive+työntö 70/50kg
    5 x köysi

    Lennosta klo 17:30-20:00

  • Open Gym klo 14-15 Workout

    OG klo 14-15

  • Woimanäytös Workout

    5min täyteen mahdollisimman vähillä yrityksillä:
    Miehet 7.5kg+7.5kg krusifiksi
    Naiset 5kg+5kg krusifiksi

    Postaa yritysten lukumäärä.

    Lennosta klo 18-20

  • Säkkiä Workout

    6min amrap:
    Tgu + suorille käsille 30/25kg säkki

    Liike alkaa alhaalta ja päättyy alas.

    Lennosta klo 18-20

  • Ojennusta 2 Workout

    10 x lonkan ojennus tangolla
    2 x wall walk
    5 kierrosta for quality.

    Lennosta klo 18-20

  • "RANDY" Workout

    BENCHMARK
    For time
    75 power snatches (25/35 kg)

    SCALED WOD
    For time:
    50 power snatches

  • Etukyykky 5 Workout

    3x5 Zombie kyykky V3

    15min laadukkaasti 6x/liike
    Polven ojennus
    Polven koukistus
    Bulgarialainen kyykky

  • Day 24.3 Workout

    For quality, 4 rounds:

  • Maanantai 6.10.25. FN (kevennys) Workout

    Warm Up
    2 rounds
    2min of cardio, add speed
    4+4 squat strech
    8+8 single leg RDL or Suitcase deadlifts
    8 tempo goblet squat
    16 alt leg v-ups
    then some overall mobility as needed and start workout

    Strenght
    Front Squat 5x5 reps @40-50-60-65-70% of 1rm
    rest as needed bwn sets
    Sumo Deadlift 5x5 reps @40-50-60-65-70% of 1rm
    rest as needed bwn sets

    Accessory Work
    2-3 sets
    10 weighted reverse lunges
    10 kb swings @16-24/24-32kg
    20-30 weighted ukraine twists @5/10kg
    rest as needed bwn sets

  • Maanantai 1.9.25. FN Workout

    Viikko 36 (kevennys/väliviikko)
    Treeni 1
    Warm Up
    2 rounds
    2min of cardio, add speed
    4+4 squat strech
    8+8 single leg RDL / Suitcase deadlifts
    8 tempo goblet squat
    16 alt leg v-ups
    then some overall mobility as needed and start workout

    Strenght
    Back Squat 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
    rest as needed bwn sets
    Deadlift 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
    rest as needed bwn sets

    Accessory Work
    2-3 sets
    10 weighted box step ups (single db) 50/60cm
    10 kb swings @16-24/24-32kg
    20-30 weighted ukraine twists @5/10kg
    rest as needed bwn sets