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

  • Emom 24’ Workout

    EMOM 24

    • 8+8m Walking Lunge w/Bag 15/20kg
    • 9/10cal Machine
    • 18-24 Wallball 9/6kg
    • Rest

  • Juoksu & jumppa Workout

    3km juoksu
    4x kuntoportaat
    Portaiden alla 5 yleisliikettä tai 25 ilmakyykkyä

  • 3 kierrosta bodausta tangolla Workout

    3 kierrosta bodausta tangolla

    12 pystysoutu
    12 hauiskääntö
    12 pystypunnerrus
    1min lepo

  • 5 kierrosta+ 3 kierrosta Workout

    5 kierrosta
    20 seinäpallo
    100m juoksu

    3 kierrosta
    4-6 penkkipunnerrus kapealla otteella
    8-10 etunojapunnerrus
    10-12 dippi nojapuiden/laatikoiden välissä

  • 2.6.2025 CLEAN Strength

    Ainoastaan kyykkyyn rinnallevedot hyväksytään!

    *lähestyminen esim. 25min, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min)
    2@50% (20min)
    1@65% (18min)
    1@72% (15min)
    1@77% (12min)
    1@82% (9min)
    1@86% (6min)
    1@90% (3min)
    1@93% - 95% --- open

  • FBB Workout

    E4M x 3
    8-10/8-10 single arm DB row
    10-12 plate turkish sit up
    30m DKB mixed carry (front rack & farmers)

    Huom! Liikkeet laatua vastaan.

  • Keskiviikko 28.5.25. FN Workout

    Warm up

    2 rounds
    5 inch worm + push up
    5 burpees
    10 scapula rolls + 10 ring rows
    10/10 side plank hold + rotation
    10-15 air squats

    Metcon
    15 min easy pace air bike (5:00/10.00/15.00)
    perform every 5:00 : 15-20s chin over bar hold + 25-30s hs hold + 35-40s wall sit hold

    Metcon
    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-12 ring push ups , go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 12-15 abmat sit ups , go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-12 weighted box step ups (single db on shoulder), go every 1 min

  • Pe 30.5.2025 penkki2 Strength

    Penkki 3x3x75%

    Painijan kyljet 3x15/15

    Leuanveto, vastaote 5x6-12

    Vasarakääntö istuen 3x10-15 / käsi
    -vuorotahtiin

  • 20-rep squat program Strength

    2-3x week, one ser of 20 reps. Each time you finish the 20 reps, add 2,5kg.
    Start with ca 60% of your 1RM.

  • 10 Rounds For Quality Workout

    10 KB swings
    10 steps walking lunge
    10 Ring rows
    10 steps walking lunge