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

  • Ergathlon Sprint Workout

    2000 m ski
    4000 m bike
    2000 m row

  • Accessories Workout

    9 x 20s on / 15s off
    1.suitcase hold (L) @ moderate
    2.suitcase hold (R) @ moderate
    3.arch hold

  • Rinkulaa ja tankoo Workout

    8min amrap:
    4 x mave 100/70kg
    4 x muscle up

    Postaa toistot yhteensä.

  • Valataan! Workout

    5 x 10 valakyykkyä

    Vaihda kuormaa ja välinettä jokaisen sarjan välissä. Tee sarjoista haastavat. For Quality! Lennosta klo 18-20.

  • HERO: LOREDO Workout

    24 x kyykky
    24 x punnerrus
    24 x askelkyykky
    1 x 400m juoksu
    6 kierrosta

    Lähdöt lennosta klo 17:30 - 20:00.

  • Pyrähdys Workout

    1 x 100m juoksu
    8 x mave 80/60kg
    5 kierrosta

  • 26.11.2025 SHOULDER PRESS Strength

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

    5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort for final set, rest btw sets 2-3min, *AMAP = as many (reps) as possible

  • Strength Strength

    Every 3 mins for 15 mins:

    3 Back Squats, 85-90% of 1RM

  • Strength Workout

    Every 3 mins for 12 mins do:
    8-10 Strcit HSPU / Box Handstand Push-ups/ Pike Push / Deficit Push up
    6-10 Strict Pull-ups

    Under 6 reps optionals for pull up :
    - 4x3 (weighted) negative pull up,
    - 8-10 heavy ring row with 3" tempo down each rep

  • Strength Strength

    Back Squat 1x3

    Build to the heaviest triple of the day in 16 mins !

    GOOD FORM!