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

  • WOD Workout

    6x 2min ON 2min OFF

    1) 15 KK-heilautusta AMRAP: kalorit

    2) 10 Burpeeta 10 Seinäpalloa

  • EMOM x 28 Workout

    EMOM x 28

    1) shuttle run
    2) 1-3 rope climb
    3) 2-4 wall walk
    4) rest / core of your choice

  • 3k Run Workout

    Run 3 kilometers for time

  • Back squat Strength

    Back squat

    3x12 Back squat 70-80%@1RM

  • WOD Workout

    Emom 24

    1) 6-12 Boxin ylitystä
    2) 3-10 T2B tai linkkaria
    3) 4-10 Yhden käden Devil's pressiä
    4) Lepo

  • Warm up Workout

    AMRAP9:
    45s erg
    8 cyclist squat
    10 90/90 hip stretch + ext.
    5 squat to hamstring + 5 broad jump
    20-30s 1-leg v-up alt.

  • "Grettel" Workout

    10 Rounds For Time:
    3 Clean & Jerks @61/43kg
    3 Bar Over Burpees

  • Sunnuntain Pitkä Workout

    Emom 16x 3

    1) 45s Kone
    2) 45s Boxiaskellus

    3min tauko

    1) 45s Viivajuoksu
    2) 15-20 Kevyt KK-heilautus

    3min tauko

    1) 10-20 Kevyttä seinäpalloa
    2) 45s Lonkat ja kierto

  • 4.4.2025 Bench Press Strength

    Bench Press

    5 x 10. Go Every 2:00
    3 x 5 Go Every 1:30

  • Power Clean Strength

    In 20min:
    Build to a heavy 1 Power Clean

    • Only go for 1RM if feeling great. If feeling slow or not super strong just feel something heavy and move on.
    • All singles. Start @ around 50% of your desired 1RM/Heavy Single
    • Desired rep scheme 3-2-1-1-1-1-1. The 3 and the 2 should be around 50% and performed as all singles. Don't have to limit yourself to 5 singles