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 Workout

    EMOM x 21 MINUTES
    MIN 1 - :40 Cal Bike/Row/Ski
    MIN 2 - :40 Alt. DB Goblet Lunges
    MIN 3 - :40 Strict Handstand Push-Up (can be multiple small sets)

    HSPU Options: Pike Push-up,Box HSPU, DB Strict Press

    3 SETS*
    AMRAP x 2 MINUTES
    15 DB Curls
    15m Gun Walk with Plate
    -Rest 1:00 btw Sets-
    *Pick up where you left off

  • Incline bench press 3x5 Strength

    Incline bench press 3x5 reps.

  • 1 round for time Workout

    1 RFT:
    Row 1000m
    20 Deadlift
    750m Row
    20 Hang power clean
    500m
    20 Front squat
    250m Row
    20 Push Jerk

    Time cap: 30min

    (Rx:60/42,5 / Masters: 50)

  • Tempaus yhdistelmä edistyneet Strength

    Vala-allemeno
    3sarjaa
    -3 @85-90%

  • Tempaus yhdistelmä edistyneet Strength

    Tempaus
    6sarjaa
    -2 @75-85%

  • WOD Workout

    AMRAP x 17 MINUTES
    250m row/ski , bike 500m
    6 Box Jumps Step Down @ 60/50cm
    14 Alt. DB Hang Power Clean @22,5/15kg
    *Increase Box Jumps by 4 reps each round

  • La 14.2.2026 penkki2 Strength

    Pystypunnerrus 5x80%

    Vinopenkki käsipainoilla 4x8-15

    Ojentajat taljassa / kumpparilla 4x8-15

    Pullover 3x15-20

    Vipunostot taakse 1x50

  • Treeni 4 (perjantai) Workout

    Warm Up
    Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
    tänään harjoituksissa.

    Long CF Metcon (65-75% effort)
    Metcon&Skill
    2 rounds
    3 min easy cardio (row, ski, jog, bike, air bike)
    2 min : every 30-40s perform 4-6 burpee box jump overs
    2 rounds
    3 min easy cardio (row, ski, jog, bike, air bike)
    2 min : every 30-40s perform 6-8 toes to bars
    2 rounds
    3 min easy cardio (row, ski, jog, bike, air bike)
    2 min : every 30-40s perform 2-4 ring or bar muscle ups
    2 rounds
    3 min easy cardio (row, ski, jog, bike, air bike)
    2 min : every 30-40s perform 20-30m farmers walking

    Eli ensin teet 2 erää : 3 min cardio + esim. 30 sec välein 4 burpee box jump overs
    sit taas 3 min cardio + 30 sec välein 4 burpee box jump overs
    sit pikku tauko 1-2 min ja siirryt seuraavaan.

  • Torstai 26.2. Workout

    10x
    1.min x cal hiihto
    2.min x cal pyörä
    3.min x cal soutu
    4.min lepo

  • Conditioning Workout

    Partner workout

    00:00- 08:00
    For time
    100/80 cal row (YG,IG) - P2 is holding sandbag on shoulder

    08:00-28:00
    AMRAP 20 mins
    5-5 burpee
    10-10 wall ball@9/6kg
    15-15 cal row
    20-20 sandbag lunges 30/20kg
    30-30 m farmer carry @2x24/16kg
    40-40 double under

    28:00-36:00
    For time
    100/80 cal row (YG,IG) P2 is hanging from bar