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

  • Perjantai-pumppi Workout

    30s on / 15s off x9:
    a) banded tricep extension
    b) crush grip bicep curl
    c) Lu raises

  • Gymnastic holds Workout

    20s on / 20s off for 5 rounds:
    a) (feet supported) top of a pull up hold (myötä-, vasta- ja ristiote ok)
    b) (weighted) hollow hold
    c) bottom of push up hold (~5cm from ground / target)
    d) (weighted) arch hold
    e) wall supported / freestanding HS hold
    f) rest

    RPE 7

  • E3MOM21 Workout

    -30s HS-hold/ 2 wall walks (alt. between rounds)
    -1-2 rope climb

  • JERK Strength

    JERK

    4x3 jerk 70-75%
    4x2 jerk 75-80%

  • 16.1.2025 BasicWod Strength

    Bench Press

    5-3-1-5-3-1-5-3-1

    Go Every 2:00

  • Ma 20.1.2025 kyykky Strength

    Kyykky 2x75%, 3x7x55%

    SJMV 4x12x35-40%

    Bulgarian Split Squat 2x20 / jalka

    Jalkanostot maaten 2x30

  • INTERVALS Workout

    3-4rounds:

    3min ON / 2min off

    20 wallball
    20 ttb

    • remaining time row calories

    kiihtyvä tahti vasta kaksi viimeistä kovaa

  • Warm up Workout

    10 x 40s on / 20s off:
    1. banded pass through -> banded pull apart
    2. RNT reverse lunge (R)
    3. RNT reverse lunge (L)
    4. Spanish squat
    5. push press + push press behind neck

    RNT lunge:

    Spanish squat:

  • Morning Intervals Workout

    ”I Go 1min - You Go 1min”

    A. AMRAP 6
    10/7 Cal Row
    Max reps Shuttle Run

    Rest 90sec

    B. AMRAP 6
    10/7 Cal BikeErg
    Max reps Box Jump Overs

    Rest 90sec

    C. AMRAP 6
    10/7 Cal Row
    Max reps Wall Balls

    Rest 90sec

    D. AMRAP 6
    10/7 Cal SkiErg
    Max reps Pushups

    Rest 90sec

    E. AMRAP 6
    10/7 Cal Echo Bike
    Max reps heavy KB Swings

  • DEADLIFT Strength

    DEADLIFT

    4x4

    E3MOM / 3 rep in tank

    2/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA