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

  • 1.11.2024 FRONT SQUAT Strength

    + 3x PAUSE QUATER BACK SQUAT JUMP *2-3se pause, do the jumps with the drop sets, 20% bs-%

    3x3@last week drop sets 95%, fs-%, rest btw sets 3min

  • Gymnasty emom Workout

    EMOM30
    1) Row
    2) HS walk
    3) 20 air squat
    4) bar/ring MU
    5) Rest

  • Pe 23.5.2025 penkki2 Strength

    Kulmasoutu käsipainoilla 3x20
    -🍑 kiinni seinässä

    Penkki 3x8x60%

    Etuheilautus 1x50

    Ojentajat kumpparilla 1x50

    Vipunosto eteen levypainolla 1x50

    Kulmasoutu käsipainolla 1x50 / käsi

  • MA&TI 26&27.5.25. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    5-10 burpees
    12-16 step back lunges / walking lunges
    :30 double db/kb front rack carrying

    Strenght
    Double DB Front Rack Lunges 2x16+2x12 reps @mod/heavy weights.
    rest 2-3 min bwn sets

    Metcon
    16 min emom :
    1) Burpees x 6-12 reps
    2) Rowing x 30 seconds (moderate/fast)
    3) Push Ups x 8-14 reps
    4) Air bike x 30 seconds (mod/fast)

  • Painonnosto Workout

    Tempaus

  • Vauhtipunnerrus Strength

    3x5 ~75%

  • 28.4.2025 Triangle Workout

    EMOM 40 (0:45 / 0:15)

    1) Air bike for calories
    2) Row for calories
    3) SkiErg for calories
    4) Recovery (walk)

    Overview. This is a slight variation of the classic “Mikko triangle”. This is our final week, which means it’s time to see what you’ve got!
    Adaptation. Improve your aerobic capacity and durability.
    Pace. Start with the fastest pace you think you can hold onto for the whole time. Then hold on to it!
    Session RPE/Feel. 9/10, this session should start feeling “ok” and then build in difficulty all the way through to the end with increasing fatigue.

  • INGRID Workout

    INGRID

    10 Rounds for time:

    3 Snatch

    3 Burpee over barbell

    RX 40/60 kg, skaalaa tarvittaessa- tee hyviä tempauksia!!

  • Voimanosto: ma 19.5.2025 penkki1 Workout

    Penkki käsipainoilla 3x8-15

    Pullover 3x20

    Ojentajat kumpparilla 3x20

    Vipunostot sivuille 3x20

    Hauiskääntö tangolla 5x10

  • Treeni 4 (PE) Workout

    Warm Up
    Do some overall mobility and activation as you like.
    Then movement prep as needed and start workout!

    Metcon
    Rounds 1-2:
    4-5 min rowing @very easy/easy + 2x2-4 ring or bar muscle ups, rest 30-45s bwn set
    Rounds 3-4:
    4-5 min ski @very easy/easy + 2x4-6 double kb hang snatches @16/24kg , rest 30-45s bwn set
    Rounds 5-6:
    4-5 min rowing @very easy/easy + 2x2-4 ring or bar muscle ups OR burpee C2B PULL UPS , rest 30-45s bwn set
    Rounds 7-8:
    4-5 min ski @very easy/easy + 2x4-6 double kb clean&jerks @16/24kg, rest 30-45s bwn set