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

  • OPTIONAL Workout

    2-3 rounds

    20-60s passive hang
    30+30s side planks

  • 23.6.2024 "Hien irrotus" Workout

    As many rounds as possible in 40 minutes of :

    30 Dual DB Deadlift 22,5/15kg
    50 Double Unders
    15 Toes to Bar
    30/21 Calories Bike
    15 Dual DB Front Squats 22,5/15kg
    50 Double Unders
    15 Pistol Squats ( each leg )
    30/21 Calories Row

  • Bodybuilding Workout

    EMOM25:
    a) 6-12 + 6-12 s.a. bent over row
    b) 6-12 + 6-12 alt. iso-hold db bench press
    c) 6-12 + 6-12 landmine twist
    d) 6-12 sandbag bearhug squat / kb goblet squat
    e) rest

    Työaika 30-45s / intervalli. Jos haluat tehdä isommilla raudoilla ja voimapainotteisemmin, valitse pienemmät toistomäärät, jos taas haluat ennemmin bodaillua ja hakea pumppia, valitse toistohaitarin iso pää.

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    40-60s D-ball hold
    15 GHD hip extension
    10 snatch grip press behind the neck / NOT TOO HEAVY

  • 17.6.2024 CLEAN + JERK Strength

    *lähestyminen 20min
    2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

  • Saturday Madness Workout

    Teams of 2
    2K Ski/5K Bike
    200m Farmer Carry
    2K Row

    *Every 5:00 complete:
    20 Toes to Bar
    30 Wall Balls@9/6kg
    Workout starts with the T2B and Wall Balls.
    Whatever time is left after the wall balls and before the next 5:00 interval is for completing the required metres on the machine.
    - TIME CAP = 35:00

  • Frontlever progression Workout

    Frontlever progression

  • Itämeri Run 3 Workout

    2 kierrosta*

    100m hölkkä
    100m juoksu
    100m kova juoksu
    100m hölkkä tai kävely

    *Kahden kiekan jälkeen 3min lepo, toista 2-4×

  • Conditioning Workout

    Partner wod (relay style )
    12 rounds for time (6 each person)
    8 kipping Pull up/ Jumping Pull up
    8 Db Cl& Jerk @2x22,5/15kg
    8 m farmer walking lunge 2x22,5/15kg
    8 box jump @60/50cm
    8 m farmer walking lunge

    Partner A Completes a full round then “B”
    Timecap: 32 mins

  • 21.6.2024 Midsummer partner workout Workout

    AMRAP 45, you can choose any following workouts:

    3k Row
    **
    30 Snatch 60/42,5kg
    30 Clean & Jerks 60/42,5kg
    **
    100 Burpees
    **
    5k Bike
    **
    12-9-6
    Bar Muscle-Ups
    Wall walks
    **
    30-20-10
    Power Clean 60/42,5kg
    Toes To Bar
    **
    400m Farmers Walks
    **
    100 Cal Ski Erg
    **
    2 Rounds :
    50 Wallballs
    50 Box Jump Overs
    **
    15-12-9
    D-Ball Over Shoulder
    D-Ball Squat
    **
    3 RFT :
    100 Double Unders
    40 Sit-Ups
    **
    250 Box Step-ups