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

  • Ma 9.6.2025 penkki1 Workout

    Penkkivariaatio (valitse yksi):
    -1lankun penkki
    -2 lankun penkki
    -lattiapenkki
    —> nousu päivän max3, vähennä 10-20% ja sillä 3x6

    Pystypunnerrus käsipainoilla istuen 5x5-8

    Kiertäjät kyljellään 3x20 / puoli

    Kylkilankku 3x1min / puoli

  • HEAVY ONES (FRONT SQUAT) Strength

    RX
    In 20 minutes, establish:
    1 rep-max front squat
    1 rep-max hang power clean

    We will continue front squat strength next week!

    INTENDED STIMULUS
    Community Cup, Workout 3.
    Heavy lifting test relative to your capacity.
    You will have 20 minutes. Spend as much or as little time on each lift as needed.
    Partner up with a friend of similar ability and work through each lift.
    Take the barbell out of a rack for the front squat

  • 50 kierrosta: istumaannousu / burpee / hspu Workout

    50 kierrosta aikaa vastaan:

    • 5 istumaannousu
    • 3 burpee
    • 1 käsilläseisontapunnerrus

  • Warm up Workout

    Wu:
    10 min amrap
    10 cossack squat
    20 DU / 40 SU
    8+8 banded side steps
    6+6 plate one leg gtoh
    45 sec erg (last 15s hard pace)

  • COMMUNITY CUP WORKOUT 2 Workout

    BENCHMARK
    Complete as many reps as possible following
    the interval of:
    2 minutes of work, 1-minute rest
    2 minutes of work, 1-minute rest
    2 minutes of work, 1-minute rest
    3 minutes of work
    Rounds 1 and 2
    15 toes-to-bars
    15 overhead squats (29/43 kg)
    Max-calorie row
    Rounds 3 and 4
    15-calorie row
    15 overhead squats
    Max chest-to-bar pull-ups
    – Your score is the total number of reps completed.

    Scaled WOD
    Complete as many reps as possible following the interval of:
    2 minutes of work, 1-minute rest
    2 minutes of work, 1-minute rest
    2 minutes of work, 1-minute rest
    3 minutes of work
    Rounds 1 and 2
    10 sit-ups
    10 overhead squats
    Max-calorie row
    Rounds 3 and 4
    10-calorie row
    10 overhead squats
    Max ring rows (angled)
    – Your score is the total number of reps completed.

  • EDWARD WHITE Workout

    EMOM in 23 mins
    - 3 Deadlift (230/160 lb)
    - 5 Strict Pull-Ups

  • WOD Workout

    Aikaa vastaan 5 kierrosta

    6 T2B / linkkari
    5+5 Devil's press (Yhden käden)
    400m Juoksu/kone/ 800m pyörä

  • Murph prog 1. Workout

    RX:
    6 rounds:
    200m run
    10 pull up
    15 push up
    25 air squat
    200m run Rest

    60s between rounds.

    Scaled:
    6 rounds:
    150m run
    6-8 pull up
    10-12 push up
    20 air squat
    150m run
    Rest 60s between rounds.

    Rpe 4

    TC 30min

    Huom! Tavoite ylläpitää sama kierrosvauhti tai hieman kiristää loppua kohden. Leuat ja punnerrukset pitää mennä 1-2 setissä. Skaalaukset: run - matka pull up - jumping push up - kulma air squat - reps

  • Pystypunnerrus ja boksi hypyt Workout

    Lämmittely
    3 kierrosta
    6 Tasajalkahyppy
    6 Mittarimato + punnerrus
    6 Aktiiviset olkapäät
    6 Kuperakivi

    Alkavalla 2 min x4
    6 Pystypunnerrus
    6+6 Kahvkauulalla tai käsipainolla

    10 min
    6 Etunojapunnerrus
    12 Hyppy tai askellus boksille
    6 Leuanveto tai kulmasoutu
    12 Hyppy tai askellus boksille

  • 20 min + 3 kierrosta Workout

    20 min alkavalla 4. minuutilla

    200-300m soutu, 1 min aikaraja
    10m askelkyykkykävely
    12 käsipaino thruster

    3 kierrosta

    20 venäläinen kierto
    30s+30s kapteeni morgan
    10+10 lantionnosto 1 jalalla