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

  • Voimanosto: ti 23.12.2025 kyykky Workout

    Jefferson Curl 3x20

    Yhden käden kulmasoutu 3x20/käsi

    Kyykky 3x8 (45-55-65%)

    QuadBlast 4 kierrosta

  • Treeni 1 (maanantai) Workout

    Warm up
    5 min cardio machine, add speed each min.
    then 2 sets
    6+6 squat strech
    6 inch worm
    6+6 suitcase deadlifts
    6+6 single arm swings
    6+6 single arm thrusters

    Strenght
    Pause Front Squat 2x5 and 4x3 reps @35-50-60-65-70-75%
    rest 1.5-2.5 min bwn sets
    Split Jerk From Rack 2x3 and 4x2 reps @35-50-60-65-70-75%
    rest 1.5-2.5 min bwn sets

    Metcon (at 80-85% effort)
    2 sets
    30 wall ball shots
    30 american kb swings @24/16kg
    rest 1:1 bwn sets
    do 3x10 or 2x15 wall ball and kb swings 2x15reps , rest 10-15s bwn set
    Should be moderate/little hard workout.

    Accessory Work
    3 sets
    8/8 single leg RDL with dumbbell
    8/8 single arm db row
    24 weighted russian twist + 8-12 knee tucks
    rest 1.5-2.5 min bwn sets

  • HS Work Workout

    3 rounds:
    15cal AB
    5m HS-walk (unbroken 2,5m segments)

    Rest 3min

    2 rounds:
    10 Burpee Box Jump Overs 60/50cm
    5m HS-walk (unbroken 2,5m segments)

    Rest 2min

    20 T2B
    5m HS-walk (unbroken 2,5m segments)

  • Voimanosto: to 25.12.2025 maastaveto + penkki Workout

    Soutu 2000m

    Maastaveto tempausotteella 5x10x30-50%
    -remmit/versat avuksi tarvittaessa

    Yhden käden vauhtipunnerrus 3x6-10 / käsi

    Etunojapunnerrus 3 x Amrap

  • 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