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 Strength

    Strict pull up 10x2
    Devil press 10x5

  • köysikiipeily 3 x 1 Strength

    kommentteihin millä tavalla meni

  • Treeni 1 (maanantai) Workout

    Warm Up
    2 rounds
    2 min bike erg/ air bike
    15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
    5+5 lunge elbow strech / curtsy step down from 50cm box
    :20-30 sec quadtruped shoulder taps

    Strenght
    3 sets
    16 suitcase tempo walking lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset)
    rest 1.5 min
    6-8 hardened ring row (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
    rest 1.5 min

    2 sets
    12-16 goblet hold cossack squat (controlled tempo)
    rest 1.5 min
    6-8 banded strict pull up (2-3 sec down, no pause, up, 1 sec hold at top)
    rest 1.5 min

    Metcon
    For quality at 70-80% effort
    3+3/4+4/5+5/6+6/7+7
    single arm kb hang snatch
    12-15 goblet squats @16/24kg after each set

    rest 3 min

    6-8-10-12-14 reps
    strict abmat sit ups (keppi niskan takana)
    12-15 kb swings @16/24kg after each set

  • Strength Workout

    Tempo narrow grip Bench Press (12 mins)
    Build up to heavy 3 reps in 5-6 sets
    - sh. width grip on the bar
    - each rep with 3 sec tempo down, fast up, no rest on top

  • Bench press 7rm Strength

    Bench press 7rm

  • 27.2.2023 BasicWod Strength

    Front Squat

    5-5-5-5-5 @ 70-80%

    Go Every 3:00

  • 12.4.2026 EMOM 32 Workout

    EMOM 32

    Minute 1 : 20 Squat with MedBall 20/14p
    Minute 2 : 7 Chest to Bar / 10 Pull-Ups
    Minute 3 : 0:30 Handstand Hold
    Minute 4 : 15/11 Calories Bike Erg
    Minute 5 : Dual KB Front Rack Hold
    Minute 6 : 12 Burpees
    Minute 7 : 7 Toes To Bar / 10 Hanging Knee Raise
    Minute 8 : 15/11 Calories Row

  • Juoksu Workout

    säären etupuoli seinää vasten 3 x 10
    Kasakkakyykky 2 x 6 per puoli
    copenhagen plank 3 x 15sec per puoli

    30-60min pk juoksu

    Juostaan muutama totuttelu lenkki. Tarkoituksena saada liikkeet aloitettua ja totutettua juoksemiseen pienin annoksin. Valitkaa siis itsellenne sellainen aika tuosta, mitä pystytte juoksemaan rauhallista PK2 vauhtia.
    PK2 sykealue noin 60-70% maximi sykkeestä.

  • Strength Workout

    Every 1 min for 8 mins, alternating between:
    odd: 6-8 Strict Pull-ups/ 2-3 negatives / 10-12 ring row
    even: 1x [ 10 V-ups + 1 Hollow Hold, 20 secs ]

    Scale as needed!

  • Strength Workout

    Every 45 secs for 15 sets

    1 Power Clean, 75-80% 1RM

    • build up first then start the intervals!

    Rx+ : Power Snatches