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

  • 17.3.2024 EasyWod Workout

    EMOM 42

    1 Minute : 12 Air Squats + 8 Push-Ups + 4 Pull-Ups
    2 Minute : 3 Power Clean ( 100-65kg / 70 - 45kg )
    3 Minute : Bike 15 - 7 Calories
    4 Minute : 20 - 10 Toes To Rings
    5 Minute : 10 Gorilla Row
    6 Minute : Rest

  • Fast Intervals Workout

    5 rounds:

    25 DU
    5 D ball to shoulder
    25 DU
    5 bmu / c2b / pull up

    rest 2min between sets

    Target under 2-3min / kiihtyvä tahti / viimeiset 2 kierrosta päivän nopeimmat

  • Treeni 1 Workout

    Warm Up
    2 rounds
    2 min run (start easy, add speed)
    5+5 squat strech
    20 cossack squats
    10 gtoh + halo and 10-15 goblet squats
    20-30 weighted russian twits

    Strenght
    Back Squat 6+6+3+2 reps @65-75-83-88% of 1rm
    rest 2-3 min
    Front Squat 5+4+4+4reps@65-75-80-80% of 1rm
    rest 2-3 min

    Metcon
    1600m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
    rest 1.5 min
    3x400m run@2km pr pace (mun vauhti 17-18.5km/h assault runnerilla)
    rest 45sec bwn

    Optional Accessory Work
    3-4 sets 8-12 heavy wall ball shots
    2-3 sets 8-12 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
    2-3 sets of: 10-15 banded standing trunk twits each side + 24-32 alt leg v-ups
    rest as needed

  • On-Ramp WOD: Rowlen Workout

    500m Row
    21 x Kettlebell Swing
    12 x Pull Up
    3 Rounds, For Time

  • SKILL + Strength Workout

    ON A 10:00 RUNNING CLOCK...
    Practice Ring, Bar, Box, or Bench Dips
    Use negatives , or toe spotted / floor supported versions.
    - sets of 5-8 reps

  • Functional bodybuilding Workout

    EMOM30
    A) pull up
    B) dip
    C) staggered stance deadlift
    D) Copenhagen plank (~20+20s)
    E) Lu raise
    F) Lateral box step over (active recovery) / rest

  • WOD: Wall balls & burpees Workout

    5 RFT:
    10 wall ball (9/6)
    5 lateral burpee over mb

    TC: 7min

  • WOD, Strength Strength

    Every 3'min for 5 sets:

    5 Bench press @RPE 7-8
    10 DB biceps curl

    Rest 3' min

    Then..
    Max reps @ 70%

  • WOD, METCON Workout

    AMRAP 10' min

    Treenaaja

    2 Wall walks
    10 Spartan Push ups
    10 arch rocks
    4m Forward Bear crawl
    4m Backward Bear crawl
    10 hollow rocks

    Kuntoilija

    2 Half way Wall walks or Adapt
    6 Push-up / Knees Psu or Adapt
    10 arch rocks
    4m Forward Bear crawl
    4m Backward Bear crawl
    10 hollow rocks

  • WOD, METCON Workout

    *Metcon: 7'min AMRAP *

    Treenaaja

    2-4-6-8...
    Power snatches 50/35kg
    T2B

    Kuntoilija

    2-4-6-8...

    Power snatches 30/20 kg
    K2E/Leg raises