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

  • Strength Workout

    Front Squat
    1x5 at 70% of 1RM
    1x4 at 75%
    1x3 at 80%
    1xME at 85%

    Rest as needed between sets.
    You should be able to do between 4 and 7 reps for the top set, without failure.

  • Emom 20 Workout

    EMOM 20

    • Burpee Over Box
    • 6 - 8 Power Snatch ~60% Max
    • Machine Cals
    • Rope Jump
    • Rest

    Easy: Barbell --> DB

  • Tiistai 25.2.25. BASIC Workout

    Part 1
    3 rounds
    1 min rowing
    5+5 lateral box step ups
    10+10 banded half kneeling trunk twits
    :20-30 Knee tuck hold

    Part 2
    3 rounds
    1 min bike / air bike
    10+10 side plank hip touches
    10-15 tempo goblet squats
    5-10 strict chin ups

    Part 3
    3 rounds
    1 min ski erg
    10+10 single arm push press
    10+10 single arm row
    :40-60 Plank Hold

  • SPESSUWOD Workout

    RASTIT 7min work/3min rest
    1 Round for Reps
    Yoke Carry/Farmer walk (1work/2-3rest)
    Tire Flip (60s work/60s rest)
    Sled push (heavy) (1 work/2-3rest)
    Battle ropes (30s work/60s rest)
    Sledgehammer hits (60s work/60s rest)
    Arm over arm sled pull (1work/2-3 rest)
    - 3-4 henkilöä/rasti
    - Wodin kesto 90min

  • Voima- keskiviikko, torstai Workout

    Penkkipunnerrus 1RM
    __

    LÄMMITTELY
    12min AMRAP
    45s ergo
    10 face pull kuminauhalla
    8+8 kahvakuula-pystypunnerrus istuen
    10 maljakyykky
    5-10 penkkipunnerrus (kevyt)
    __

    PRIMER
    3x5 penkkipunnerrus, 3s stop pohjassa (kevyt)

    PENKKIPUNNERRUS
    1RM

    -tarvittaessa voit tehdä vielä muutaman pidemmän lämmittelysarjan
    -älä tuhlaa energiaa raskaisiin kahden tai kolmen toiston sarjoihin, tee mieluummin teräviä ykkösiä
    -raskaiden nostojen välillä lepoaika voi olla jopa 4min

    __

    APULIIKKEET
    2x20 russian twist
    2x8+8 penkkipunnerrus käsipainoilla, vuorokäsin RPE 7

  • Basic Workout

  • 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