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

    5 rounds, 1:30 each, for max reps of:
    15 Box Jump Overs, 60/50cm
    max reps in remaining time Dumbbell Clusters, 2x15/10 kg
    Rest 1:30

  • Strength Workout

    1x [ 1 Power Clean + 1 Power Jerk ]

    10-12 mins to build up to daily max!

  • Weighted Pull-up 4x4 Strength

    Weighted Pull-up, four sets of fours.

  • Supersunnuntai, round 1 Workout

    3 x AMRAP10 in teams of 3-4, YGIG, divide anyhow,
    rest 3min between AMRAPs

    a) Buy in: 100cal row
    into AMRAP:
    50 plate gtoh
    40 plate russian twist (1 rep = both sides)
    30 burpee to plate
    Rx: 15/10

    b) Buy in: 100cal ski
    into AMRAP:
    50 jump over bar (1 rep = jump back and forth)
    40 deadlift
    30 power clean
    Rx: 50/35

    c) Buy in: 100cal bike erg
    into AMRAP:
    50 mb mountain climber (1 rep = both legs)
    40 wb
    30 slam ball
    Rx: 9/6

  • 12.3.2025 SNATCH Strength

    2×3@barbell,
    3@up to 75-80%,
    1@up to 90-95%, sn-%, rest btw sets 2min

  • 7 x Power snatch + Hang squat snatch Strength

    • Building
    • Rest 2min btw sets

  • Squat Strength

    20 RM Back Squat

  • 2.11.2025 EasyWod Strength

    Paused Bench Press. Every rep. 2-3 sec on chest.

    5 Sets of 4.

    Go every 3:00

  • WOD Workout

    Emom 18

    1) 4 Raakatempausta (kevyt/keskiraskas)
    2) 4+4 Pistoolikyykkyä
    3) Lepo

  • 11.10.2024 Part 3 Workout

    Anaerobic Capacity

    BikeErg – Max ALL OUT 1-minute effort for average watts

    Brief. Your goal is to test your MAXIMAL output for a 1-minute effort. You MUST go hard from the beginning and then hold on. (Whatever you do, DO NOT STOP! This will kill your average watt output and invalidate the test.)
    Setup. Work through the PM monitor on the bike as follows:
    1) “Select workout”
    2) “New workout”
    3) “Single time (1:00, split time 0:20)”

    After you finish the 1-minute:
    1. Record your results (it’s a good idea to take a photo of your PM monitor screen, rotating through all available data), you might need someone to help you with this.
    2. Walk around for 2 to 3-minutes to recover.
    3. Pedal @ easy pace for 3 to 5-minutes.
    4. You’re done (and still alive)! Congrats!!!
    Strategy. 1) Sprint, 2) Don’t die, 3) Die a little, 4) it’s ok JUST DON’T STOP!!!!!. See checkpoints for details.
    Checkpoints.
    @ 0:00 – 0:20: HARD EFFORT, PUSH (You might start standing to ramp the bike up, then shift to sitting @ 0:15 – 0:20)
    @ 0:20 – 0:40: It’ll start to really suck, FIGHT to keep as high a pace as possible!!!
    @ 0:40 – 1:00: You’ll feel like running through mud, YOU MUST KEEP PUSHING AS HARD AS YOU CAN!!!! Whatever you do, DO NOT STOP!!!! Show what you’re made of and FINISH STRONG!!!!