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

    6 kierrosta aikaa vastaan YGIG

    1km/2km kone
    10 Leukaa/C2B

    *Toistot yhteensä ja ne saa jakaa miten vaan

    Tc: 36min

  • 6x1 Clean Strength

    6x1 Squat Clean
    - build up to 80% of 1RM
    - 90-120sec rest btw sets

  • Tempaus-veto alkeet Strength

    Tempaus-veto
    3 sarjaa
    -3

  • 13.10.2025 FRONT SQUAT Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    4×5@70%, 5+ reps@70% 2-3 reps left for final set, rest btw sets 2-3min

  • Warm up Workout

    10 x 30s on / 15s off:
    1. banded pull apart
    2. ring row
    3. alt. BB 1-leg deadlift
    4. wide stance thoracic rotations
    5. scap. pushup

  • Squat Clean Strength

    Squat Clean
    6x2r @ 85-90%
    Go every 120s.

  • Keskiviikko 8.10.25. FN Workout

    Warm Up
    Do some overall mobility and activation as you like.
    Then movement prep as needed and start workout!

    Metcon
    Rounds 1-2:
    2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
    Rounds 3-4:
    2-3 min bike or run@very easy/easy + 2x20-30sec of front plank on rings , rest 30-45s bwn set
    Rounds 5-6:
    2-3 min ski @very easy/easy + 2x2-4 sandbag cleans rest 30-45s bwn set
    Rounds 7-8:
    2-3 min air bike @very easy/easy + 2x30-50m sandbag bear hug carrying, rest 30-45s bwn set

  • Basic Workout

  • 12 x 2 min töitä Workout

    12 x 2min

    1. 3-5 leuanveto/rinta tankoon + 5 thruster 43/30kg (AMRAP)
    2. Laite, helppo vauhti

    Tee ykkössegmentti max toistot helppoja ja siistejä toistoja, totuttele vaikeampaan leuanvedon versioon.

  • 111125 Lauantai Workout

    DELOAD WEEK

    For time
    16-14-12-10 double DB shoulder to overhead 2x22,5/15
    16-14-12-10 steps double/single DB walking lunge

    Rest 4min

    For time
    14-12-10-8 pull-up
    14-12-10-8 box jump 60/50