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

  • 23.2.2025 EasyWod Strength

    Shoulder Press

    5-3-1-1-3-5

    Go Every 2:30

  • 230225 SPORT Workout

    A) On the minute for 5min
    1 muscle snatch + 1 overhead squat @40%+
    Warm-up sets

    B) 7 sets, go every 2min
    3-position snatch: hang snatch + low hang snatch +
    snatch @65%+

    C) Ring muscle-up practise

    D) "Elizabeth"
    21-15-9 reps for time
    Clean 62,5/42,5
    Ring dip

  • INTERVALS Workout

    4-5sets:

    30 DU
    20/15 ski calories
    20 wallball
    30 DU

    rest 2min between sets

    TARGET UNDER 3MIN / KIIHTYVÄ TAHTI, KAKSI VIIMEISTÄ PÄIVÄN NOPEIMMAT

  • METCON Workout

    FOR TIME:

    30 power clean @60/40kg
    30 c2b / pull up
    15 power clean @70/45kg
    15 c2b / or pull up

    cash out 30/20cal echo bike

    TARGET UNDER 8min, TIME CAP 12min

  • DEADLIFT Strength

    DEADLIFT

    4x4

    E3MOM / 1-3 rep in tank

    7/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA
    .
    .
    HUOM!!! JOS RAJA ON TULLUT JO VASTAAN PYRI LISÄÄMÄÄN EDELLEEN 1-2.5KG JA VAIHDA TOISTOT KOLMOSIIN

  • Basic Workout

  • INTERVALS + FOR TIME Workout

    Intervals

    3rounds:
    10 hang power snatch@40/30kg
    10 burpee over bar

    rest 1min between rounds
    .
    .
    REST 5min after intervals
    .
    .
    For time:

    30 hang power snatch @40/30kg
    30 burpee over bar

    Intervallit kovaa mutta kiihtyvällä tahdilla, For time GO FAST!! / Scale weight if needed @35/25kg

  • Shoulder press 2x8 Strength

    Shoulder press 2x8

  • Treeni 3 (TO) Workout

    Warm Up
    2 rounds
    15/20 cal echo bike
    10+10 single arm clusters with db @7.5-10/12.5-15kg
    20 hollow rocks
    20 ring rows

    Strenght
    Build to heavy 5 rep set on Thruster
    2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
    Build to heavy 5 rep set on Dead Stop Deadlift
    2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Accessory Work
    Kipping deficit HSPU 2x6-8reps + 2x8-10reps @first 2 sets as warm up skill and then 2xharder set (1-2 rir)
    rest 1-2 min bwn sets
    Banded GHR on ghd 2-3x6-8
    rest 1-2 min bwn sets

    Metcon
    Emom 6-8
    odd : 6-10 cal echo bike sprint/fast pace (27-24 sec)
    even : 10 burpee box jump overs @60cm (33-34sec)

    rest 4 minutes

    Emom 6-8
    odd : 10 cal echo bike sprint/fast pace (27-24 sec)
    even : 6-10 burpee box jump overs @75cm (35-37sec)

    Masters 45+ / scaled calories 6/8 on echo, sub 30 sec on each time on bike (bbjo must be under 40sec)

    First round is 50/60cm and second is 60/75cm, that target. Mutta jos on turvallisuus riskiä kaatua, nii vedä molemmat setit
    50/60cm laatikolle. Ja step up burpee tyyliin.
    Masters 45+ molemma erät samalla korkeudelle 50cm naiset ja miehet 60cm.

  • SKILL Workout

    kipping pull up/C2B

    E2MOM, 5 rounds
    3-10 kipping pull up/C2B
    8-12 Burpee to target