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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

  • WOD: Perusjyystö Workout

    EMOM32:
    a) 5 strict pull up - 10 push up - 15 air squat
    b) 8-12 burpee
    c) 4 s.a. kb devil's press - 8 s.a. kb hang clean - 12 kbs (24/16)
    d) rest

    Target: Work ~45s / round, scale reps & weights / movements accordingly.

  • 40 Min Zone 2 Run Workout

    40 Minutes Aerobic Run zone 2 / 70% max HR

  • Ma 22.12.2025 kyykky Workout

    Jefferson Curl 3x20

    Yhden käden kulmasoutu 3x20/käsi

    Kyykky 3x8 (45-55-65%)

    QuadBlast 4 kierrosta

  • WOD Workout

    Partner workout ( RELAY)

    10 rounds for time of:
    5 Kettlebell Shoulder-to-Overheads, 2x24/16 kg
    Kettlebell Overhead Carry, 10 m
    Kettlebell Front Rack Carry, 20 m
    Kettlebell Overhead Carry, 10 m
    5 Kettlebell Shoulder-to-Overheads

    One partner completes a full round then switch! (5-5)

    Timecap: 15 mins

  • EasyWOD 22.12.2025 Workout

    WOD
    30min for quality (A,B,A,B.....)
    A: row 3min
    then 3 rounds
    10 goblet squat
    10 Ring row
    10 russian twist

    B: bike/ski 3min
    then 3 rounds
    10 kb swing
    10 worm push up
    10 lunge

  • KE&TO 17-18.12.25. BASIC Workout

    Warm Up
    Do some overall mobility and activation as you like.
    Then movement prep as needed and start workout!

    Rounds 1-2:
    2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press @RX DB's , rest 30-45s bwn set
    Rounds 3-4:
    2-3 min bike @very easy/easy + 2x8-12 v-ups/tuck ups, rest 30-45s bwn set
    Rounds 5-6:
    2-3 min ski @very easy/easy + 2x4 burpee + 8 kb swing , rest 30-45s bwn set
    Rounds 7-8:
    2-3 min run or jump rope @very easy/easy + 2x6-8 db snatch, rest 30-45s bwn set

  • Sunnuntain Pitkä Workout

    4x 10min ON / 1min OFF

    1)
    250/500m kone
    6+6 Tuulimylly
    8 Kyykystä ojennus

    2) 10×liike
    Kepillä olkapäät
    Valakyykky
    Päinmakuulla Y-nosto
    Ulkokierto

    3) 10× liike
    Lantion ojennus penkiltä
    Seinäistunta submax
    Levypainokierto
    Istumaannousu (lp pään päälle)

    4) 10× liike
    Lapaveto
    Lapapunnerrus
    Deadbug
    Boxille nousu yhdellä jalalla sivulta

  • NBT 12 day’s of Christmas Workout

    12 day’s of Christmas

    1 Devil’s press
    2 Burpee DL
    3 MU (ring or bar)
    4 strict HSPU
    5 DB box step overs
    6 HS Walk
    7 Hang DB snatch
    8 WB
    9 Box jump over
    10 T2B
    11 heavy Rope DU’s
    12 Echo bike

  • 20122025 Lauantai Workout

    20 min AMRAP in pairs (shared reps)
    5 strict handstand push ups
    10 pistol squats
    15 pull ups

  • Treeni 4 (perjantai) Workout

    Metcon (at 60-70% effort)
    3 rounds
    4-5 min easy air bike or bike erg
    3+3 turkish get ups @8-12-16/16-20-24kg
    4-5 min ski erg
    1-2 min HS walk practises as you like
    20 weighted russian twists (pause on each rep)

    Accessory Work
    3 sets
    10 jefferson curls with 10kg
    20 alt hand bicep curls with light dumbbells
    20 piston bench press with light dumbbells (eli pena vuorokäsin)
    rest 2 min bwn sets