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

    Every 5 mins for 20 mins do:

    A:
    Row, 200 m
    30 Alternating Dumbbell Snatches, 22.5/15 kg
    Row, 200 m

    B:
    Run, 200 m
    30 Wall Balls, 9/6 kg,
    Run, 200 m

    Alternate A and B!

  • Työntöveto alkeet Strength

    Ty-veto pys 5s. ap
    3sarjaa
    -3

  • Työntö yhdistelmä alkeet Strength

    Tempo Rive+Rive + Ylöst
    6 sarjaa
    -1+1+1

  • Työntöyhdistelmä alkeet Strength

    Raaka Rive pys 2s. Vastaan ostoon+Ylöst pys 2s. saksiin
    4 sarjaa
    -2+2

  • Nail the positions Workout

    EMOM25:
    a) ring support (top 10-15s, bottom 10-15s)
    b) (goblet) half squat hold (kyykkypito. lonkka noin 5cm polven yläpuolella)
    c) box / wall supported / free standing HS hold
    d) bb front rack hold (~110-130% front squat 1RM)
    e) rest

    Työaika 20-30s / min, overall RPE 7.

  • OHS Strength

    OHS

    5x5

    E3MOM / 3+ rep in tank

  • WOD Workout

    YGIG 17min AMRAP

    20 Leukaa/C2B/MU
    20 Mavea (keskiraskas)
    20 Burpeeta tangon yli

    -Toistot saa jakaa miten vaan

  • Warm up Workout

    Wu:
    EMOM 8:
    1.20s+20s perfect stretch
    2. 40s thoracic stretch medball+barbell
    3. 30s miniband feet elevated glute bridge psoas march alt.
    4. 45s erg @easy pace

    Thoracic stretch medball+barbel:

    Miniband feet elevated glute bridge psoas march:

  • 120425 LAUANTAI Workout

    For time in teams of 3
    120 cal ski
    60 devils press 22.5's/15's
    15 rope climb
    60 devils press 22.5's/15's
    120 cal ski

  • Back squat Strength

    Back Squat, 6 Sets

    Reps 8-7-6-5-4-3

    Build Weight 5-10kg every set
    Last Set's Target Check 23.4.2025 Weight