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

  • Conditioning Workout

    For time with partner
    Relay style (8/each)
    16 rounds
    8 Double KB DL @24/16kg
    6 KB Push up
    4/4 KB renegade row
    Timecap: 12 mins

    Rest 3 mins

    For time with partner
    Relay style (8/each)
    16 rounds
    8 Alt. Dead Snatch @24/16
    6 Double Kb front squat @2x24/16kg
    4 Double KB jerk
    Timecap : 12 mins

    Rest 3 mins

    5 mins
    Relay (20m/person)
    Amrap meter KB Gun walk (Horn grip)
    @24/16kg

  • STAMINA Workout

    For Time
    Run 1,6km (ulkona)
    Row 1km
    Run 1,6km (ulkona)
    – tasainen vauhti
    – ei "all out"

    Scaled
    For Time
    Run 800m (ulkona)
    Row 800m
    Run 800m (ulkona)
    – tasainen vauhti
    – ei "all out"

  • Mini hyrox Workout

    1000 m bike / 400 m run
    1000 m ski erg
    1000 m bike / 400 m run
    80 m burpee broad jump
    1000 m bike / 400 m run
    1000 m row
    1000 m bike / 400 m run
    200 m farmer carry 2x 16/24kg
    1000 m bike / 400 m run
    100 m walking lunge w/ sandbag 10/20kg
    1000 m bike / 400 m run
    60 wall balls 9/14 lbs

  • Skill WOD (alkeet) Workout

    20 min TTB essentials practice:
    - Hollow / arch positions on the ground (All the necessary muscles as tight as possible)
    - How to take a grip from bar?
    - Hollow / arch positions (Keeping your feet in front of the bar in hollow body position and behind the bar in arch body position)
    - What are my limitations? Strength, mobility or both?

    25 min TTB accessory work:
    - 3-6 kipping levers heavy banded
    - 20-30 sec banded pull overs
    - 6-10 Pausing V-up or single leg V-up (3 sec pause at the top)
    - 20-30 sec Inchworm hold

  • 22.4.2026 AMRAP 38 ( With Partner ) Workout

    AMRAP 38 with Parner

    Bike Erg 3000m
    50 Box Jumps 24"/20"
    50 Reverse Lunges / DB`S 15/10kg

    Split as you like

  • 22.4.2026 AMRAP 12 ( EasyWod ) Workout

    AMRAP 12

    Dual DB Push-Press 15/10kg, 13 Reps
    30 Jumps over DB
    20 Mountain Climbers

    Rest 1:00 between rounds

  • Peruskunto Workout

    60-120min pk reeniä

    Vaihdellen eri ergoja
    Noin puolet PK1 ja puolet PK2
    Pk 1 syke alue 60-70%
    Pk 2 syke alue 70-75%

  • Mave 5x5 Strength

    5x5 @75-80% (vähän enemmän painoa kuin viime vko)

  • EasyWOD 20.4.2026 Workout

    Voima
    E2MOM, 4rds
    1-2xKB Goblet squat 12

    Metcon
    For time w/partner
    3000m Row or 6000m Bike

    *ugo, igo

  • Painonnosto vk 16 Tempausveto Strength

    Verryttelysarja
    70% x5
    Työsarjat
    90% x3x3
    Prosentit tempauksen yhden toiston maksimista.