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

    For 4 sets:
    AMRAP in 2 mins of:
    9/6 Machine Calories
    9 Deadlifts, 80/55 kg

    Rest 2 mins between each set!

  • Strength Workout

    Every 1:30 for 12 mins:

    1x [ 1 Snatch Pull + 1 Low Hang Power Snatch + 1 Overhead Squat ],

    @75-80% of 1 RM snatch

  • Ma 14.4.2025 kyykky Strength

    Etuheilautus 3x20
    —> joka sarjan jälkeen lankku x 1min

    Kyykky 3x2x70%

    Sivutaivutus 3x20 / puoli

    Jalan loitonnus kumpparilla 3x20 / puoli

  • Monostructurals n' Stuff Workout

    90s on / 15s off for 4 rounds:
    a) row
    b) turkish get up
    c) ski erg / echo bike / bike erg
    d) 45+45s side plank
    e) burpee high box get over (120 / 100)

    Side plank -skaalaus: Haastavampi versio nostaa jalkoja esim. levypainojen / boxin päälle, kevyempi versio korottaa yläkroppaa vastaavasti.

    RPE 6 / zone 2 (HR 60-70% HRmax)

  • 2.12.2024 Bike Erg intervals Workout

    BikeErg intervals (VO2max micro-intervals)

    3 sets of 8-10 intervals

    0:40 @ 95-100%MAP5 (hard)
    0:20 @ rest

    – 3:00 @ 40-60%FTP20 between sets –

    Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 8-10 x 0:40 work / 0:20 rest, followed by a 3:00 recovery interval.
    Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). It is better to start @ easier pace (i.e. 95%MAP5) and then be able to do all the intervals vs starting too hard and not being able to complete the session. If you find the pace “too easy”, you can push the pace on the final 2-3 intervals of each set.

    of intervals. If you’re confident you can keep hitting your paces after 8 intervals, you can do 1-2 more.

  • Power Clean (DELOAD) Strength

    10 sets:
    1 Power Clean @70-80% 1RM Power Clean
    - Rest 1-2min btw sets

  • Voima - maanantai, tiistai Workout

    Maastavetoa ja pystypunerrusta
    __

    LÄMMITTELY
    10min AMRAP
    45s ergo
    6+6 yhden jalan GTOH levypainolla
    12 dead bug
    6+6 pallof press kuminauhalla
    12 ilmakyykky
    __

    MAASTAVETO
    2x12, 2x10 @54-56%/1RM
    -2-3min lepo sarjojen välissä

    PYSTYPUNNERRUS
    2x12, 2x10 @54-56%/1RM
    -2-3min lepo sarjojen välissä
    __

    APULIIKKEET
    3x8+8 curtsy lunge (askelkyykky taakse ristiin) RPE 9
    3x10+10 polven koukistus maaten RPE 7
    3x/puoli yhden käden farmarikävely salin pitkä sivu edestakaisin

    -1-2min lepo sarjojen välissä
    -liikkeet voi tehdä yksi kerrallaan tai kiertoharjoitteluna

  • 13.4.2025 EasyWod Strength

    Deadlift

    5-5-5-5 Deadstop
    3-3-3-3 TnG

    Go Every 3:00

  • Endurance WOD Workout

    10 rounds at consistent pace:
    Run 200 m
    10 air squats
    5 strict pull ups
    10 air squats
    10 push ups
    1 min rest

    45 minutes timecap.

  • Endurance WOD Workout

    4 rounds for time:

    800 m run or 5 minutes row
    15 pull ups
    25 push ups
    50 air squats

    40 minutes timecap. Running shoes needed!