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

  • Conditioning Workout

    4 rounds for time of:

    500/400m bike/row
    20m hs walk
    20 t2b rest

    2min rest between rounds.

    TC 28min Rpe 4-4.5

    Lajinomainen treeni mikä kehittää hengitys ja verenkiertoelimistön kestävyyttä sekä voimistelukapasiteettia.

    Skaalaukset: ergo - matka (max 2.30min)
    hs walk - matka - 3-5 wall walk (max 1.30min)
    t2b - t2r - leg/knee raises (max 1.30min)

  • WOD Workout

    AMRAP x 12 MINUTES
    8 Shoulder to Overhead @50/35kg
    10 Box Jumps Overs @60/50cm
    12 Wall Balls@9/6kg
    Goal.: 5+ rounds

    Accessory
    2-3 SETS FOR QUALITY
    10 Empty Barbell Upright Rows
    16 Banded W's
    Rest 60s

  • Bridges Workout

    5 rft

    16 cal echo bike
    12 db bench press
    12 db deadlifts

    TC: 15 min

  • 21032026 Lauantai Workout

    For time:
    1000/900m row
    30 V-ups
    20 single arm kettlebell hang cleans 32/24kg
    10 wall walks
    20 single arm kettlebell hang cleans 32/24kg
    30 V-ups
    500/450m row

  • Kevyt viikko - Treeni 1 Workout

    EMOM10
    2 raaka tempausta+2 bar over burpee 70 %
    Etukyykky 3x3 75%

    AMRAP12
    12 db snatch 15/22,5
    12 wallball
    12 crossover

  • Strength Workout

    3 Power Clean, 80% 1RM
    Every 2 mins for 10 mins.
    - drop n go style

  • 23.6.2025 FRONT SQUAT Strength

    2@up to 75-78%, rest btw sets 2-3min

  • WOD Workout

    YGIG Aikaa vastaan 2 kierrosta

    40 Seinäpalloa
    50 Boxin yli burpeeta
    60 Cal

    *Toistot saa jakaa miten vaan

  • Intervals Workout

    10 x 1min on / 1min off: (alt. A & B)
    A)
    max row or ski cal

    B)
    10 DB snatch
    rest of time: lateral burpee over DB
    *DB weight: men 50-60lb / women 35-50lb
    *ota painavampi, mitä yleensä käytät

    RPE 4.5
    -> kovia intervalli vetoja

  • Upperbody strenght Strength

    e3,5m x 4:
    3 *bench press @ RIR 2
    6-8 DDB bent over row @ RIR 1-2
    *2s pause bottom