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

  • 25.5.2026 EMOM 16 ( EasyWod ) Workout

    EMOM 16 ( AMRAP )

    minutes 1-2 : Bike Calories
    minute 3 : Sit-Ups
    minute 4 : KBS 24/16kg

  • Morning Intervals Workout

    9x
    2min ON/2min OFF

    A) 10 Burpee over rower + Max Cal Row
    B) 10 Shuttle Run + Max Cal Bike
    C) 10 Wall Balls + Max Cal Ski

  • Itämeri Games Workout

    Laji 1: "Mennään, mennään!"

    Laji 2: "DLSP"

    Laji 3: "Taitovalli"

    Laji 4: "Soutaen olisit jo perillä"

  • Treeni 5 (lauantai) Workout

    Warm Up
    3x40s easy + 20s moderate + 10s fast ski, rest 20sec bwn sets
    then 2 rounds

    2-3 wall walks + 3-5 a-push ups
    3-5 strict chin ups into :10-20 sec chin over bar tuck/l-sit hold
    10-20 band pull aparts/pass throughs etc

    Strenght
    As an supersets :
    Bar MU + HSPU or c2b/pull up + hspu
    Viikko 4

    2x7+7 reps / 3x6+6 reps / 2x5+5reps and 1x4+4 reps
    rest as needed bwn sets

    Metcon @75-85% effort
    Osio 1 (0-10 min)
    2 erää:
    3 minuuttia kevyt air bike
    2 min aikana : aina alkavalta minuutilta 15-20 wall ball shots, loppuaika min huilia.
    lepo 2 min ja siirry osioon 2 (10-12min)
    Osio 2 (12-22 min)
    2 erää:
    3 minuuttia kevyt hiihto/soutu
    2 min aikana : aina alkavalta minuutilta 4-6 devils press with rx dumbbells loppuaika min huilia.
    lepo 2 min ja siirry osioon 3 (22-24 min)
    Osio 3 (24-34 min)
    2 erää:
    3 minuuttia kevyt air bike
    2 min aikana : aina alkavalta minuutilta 8-10 weighted box step overs with double db's @60/50cm loppuaika min huilia.
    lepo 2 min ja siirry osioon 4 (34-36 min)
    Osio 4 (36-46min)
    2 erää:
    3 minuuttia kevyt hiihto/soutu
    2 min aikana : aina alkavalta minuutilta 14-20 ghd sit ups , loppuaika min huilia.

  • 24.5.2026 EMOM 8 ( EasyWod ) Workout

    EMOM 8 ( AMRAP )

    1 minute : Practice Double Unders
    2 minute : Sit-Ups

  • 19.5.2026 Road to 5k ( Omatoiminen ) Workout

    Juoksu

    35 min kevyt

  • Hyrox Workout

    E2Min x 18 (2 rounds / zone)

    Zone 1 - 2min per point

    1) Sled pull
    2) Row cal
    3) Rest

    Zone 2 - 2 min per point
    1) 1-arm devils press + thruster alt.
    2) Ski/bike
    3) Rest

    Zone 3 - 2 min per point
    1) DKB farmers carry
    2) Run
    3) Rest

    Rpe 3.5-4 Tavoite löytää tasainen tahti mitä pystyt ylläpitämään koko treenin. Vauhti huomioiden rpe.

  • CROSS Workout

    Every 4 mins for 8 sets (alt A&B)

    A)
    Row, 250/200 m
    20 Alternating Hang Dumbbell Snatches, 22.5/15 kg
    20 DU/40 single under
    Remaining time is rest!

    B )
    Row, 250/200 m
    20 Single Dumbbell Box Step Overs, 22.5/15 kg
    20 DU/40 single under
    Remaining time is rest!

    ACCESSORY
    3 rounds for quality of:
    5 L/5 R Kettlebell Windmills, med. load
    10 L/10 R Kettlebell Teapot, med. load
    15 Plate Sit-ups
    Rest 1 min

  • 04042026 Lauantai Workout

    A) 4 rounds for time / rest 4 min
    800/650m row

    B) 3 rounds
    20 dumbbell bicep curls
    30 push ups

  • 28.1.2026 BACK SQUAT Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    4×8@65%, 8+ reps@65% 2-3 reps left for final set, *goal in theory ~13-14 reps, bs-%, rest 2-3min