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

  • 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!

  • Endurance - running chipper Workout

    Once, for quality:
    750 m run or 4 min row
    75 kb swings
    750 m run or 4 min row
    75 DU
    750 m run or 4 min row
    75 sit ups
    750 m run or 4 min row
    75 air squats
    750 m run or 4 min row

    40 minute time cap.

  • Pe 11.4.2025 maastaveto Strength

    Maastaveto 1x87,5-97,5%
    -sama homma mitä kyykyssä, jos viime viikolla painoi kuin elämäsi synnit, jätä tänään 87,5-90%

    Stoppiveto 3x3 (50-55-60%)
    -stoppi ”omaan kuolonkohtaan”
    -1s stoppi

    Hypyt 5x5
    -voi olla jännehyppyjä, boxihyppyjä, tasajalka-loikkia…

  • Voimanosto: ma 7.4.2025 penkki Strength

    Penkki 2x1x95-97,5%

    Stoppi-penkki 3x3x70%
    -stoppi noin 10cm ennen rintaa, älä laske rintaan missään vaiheessa!
    -3s stopit

    Vipunostot sivuille 3x15

    Ojentajat käsipainoilla maaten 3x15

  • Torstai 3.4.25. BASIC Workout

    Warm Up
    3 rounds
    1 min row, run, air bike
    10 glute bridges
    10 alt leg v-ups
    10 goblet squats, add weight.

    Strenght
    Back Squats 5-5-3-3reps @mod/heavy weights.
    rest 2-3 min bwn sets

    Metcon
    Emom 8
    odd: double db front rack walking lunges x 12-16 reps
    even : strict knee raises as high possible x 30 seconds
    rest 2 min
    Emom 8
    odd: air bike @mod/fast pace x 30 seconds
    even : alt leg v-ups x 12-20 reps