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

  • FOR TIME Workout

    1-2-3-4-5
    wall walk/inch worm
    shuttle run
    then
    5-10-15-20-25
    burpee/up down
    Ergo cal

  • 5.1.2025 EasyWod Strength

    Thrusters

    6-6-4-4-3-3-2-2

    Go Every 2:30

  • WOD: Team AMRAP Workout

    AMRAP22 in teams of 3 - YGIG:

    Buy in, divide anyhow:
    150 / 120 cal row*
    120 wb (9/6)
    150 sit up
    120 push up

    *Mixed teams: 50 cal / male, 40 cal / female.

    Remaining time AMRAP: row (cals)
    - nämä kalorit ovat treenin tulos (Buy inin 120cal ei lasketa)

    RPE 8

  • Day 66.2 Strength

    3x5 Good Morning (Moderately Heavy)

  • FRONT SQUAT Strength

    Front squat

    4x3 (3s pause)

    E3MOM /3+ rep in tank

  • Keskiviikko 1.1.25. FN Workout

    Warm Up
    2 sets
    1-2 min cardio
    10+10 banded side steps
    10m Banded Bear Crawl (kevyt pakaranauha ranteiden yläpuolelle ja veto päällä)
    15 hollow rocks

    Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

    2 Sets
    5 strict press (empty bar)
    5 tall push jerk (empty bar)
    5 sharp Box Jump (60/50cm)

    Weightlifting
    3 sets
    3 Push Press + 3 Push Jerk+ 1 Split Jerk @60-65% 1RM Push Press
    2 Push Press + 2 push jerk + 1 Split Jerk @65-73% 1RM Push Press
    1 Push Press + 1 Push Jerk + 1 Split Jerk @70-80% 1RM Push Press
    rest 2-3 min after full set

    Metcon with partner
    30 deadlifts @60/40kg
    20 c2b pull ups / pull ups
    30 HR push ups
    25 toes to bars
    50/40 calories rowing or ski erg
    25 toes to bars
    30 HR push ups
    20 c2b pull ups / pull ups
    30 deadlifts @60/40kg
    you go i go! (split reps 50/50, meaning 15 reps of deadlifts for both, 10 c2b pull ups etc...)
    target pace 70-80%,

  • Strength Workout

    3 rounds, 45 secs per station, for max reps of:

    Kettlebell Front Rack Reverse Lunge, pick load
    Rest 45 secs
    Kettlebell Overhead Carry, pick load,
    Rest 45 secs

    Rotate immediately to the next station every 45 secs,
    the clock does not stop or reset between stations.

  • WOD Workout

    Teams of 2!

    10 rounds for time of:
    12/9 Machine Calories
    20 Alternating Dumbbell Snatches, 22.5/15 kg

    You go, I go style (5 rounds each)

    Timecap: 19 mins

  • Treeni 2 Workout

    Warm Up
    2 min row
    2 min air bike / bike erg
    2 min ski
    then 2 rounds
    4 inch worm + push up
    4+4 lunge elbow strech
    4 russian baby strech / 8 cossacks
    12 alt leg v-ups
    :20-30 bar hanging
    :20-30 hs hold

    Metcon
    at easy pace through:
    A) 3x3 min easy zone 1-2 assault bike + 2x4-8 hspu / 20-30s rest bwn set

    B) 3x3 minl easy zone 1-2 rowing + 2x3+3 pistol squats / 20-30s rest bwn set

    C) 3x3 min easy zone 1-2 ski erg + 2x5-10 toes to bars / 20-30s rest bwn set

    ensin 3 kertaa sama setti läpi, sit minsakaks huilia ja seuraavaan "osioon"

  • Back squat 3x2 + 2x1 Strength

    Back squat
    3x2
    2x1