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

  • Sunnuntain Pitkä Workout

    2x 22min

    A)
    2min Kone
    8 Joogapunnerrusta
    8+8 Skorpionia
    8+8 Pohjevenytystä kulmanojasta
    2min Kone
    10 Kepillä olkapäät
    10 Hyvää huomenta

    B)
    10 Kevyttä seinäpalloa
    10+10 Kiertovatsaa
    20s Kuppipitoa
    20s Kaaripitoa
    10 Kevyttä seinäpalloa
    10 Lapapunnerrusta
    10 Lapavetoa

  • Bench Press 4RM Strength

    Bench Press 4RM

  • Barbell Bent over Row 4x6 Strength

    Barbell Bent over Row 4x6

  • WOD Workout

    Running WOD – rest 2 min between rounds

    1. 2x 5 min AMRAP (Inside gym)

    4 devils press Rx: 2x22,5/15 kg Sc: 20/10kg
    15 box jump overs

    1. 2 x 5 min AMRAP (Outside)

    2 rounds around the house (ca. 300 m)
    15 2xKB Frontsquats rx: 24/16 kg sc: 20/12 kg

  • STAMINA Workout

    For Time
    Run 1,6km (ulkona)
    Row 1km
    Run 1,6km (ulkona)
    – tasainen vauhti
    – ei "all out", vähän kovempaa kuin viime viikolla

    Scaled
    For Time
    Run 800m (ulkona)
    Row 800m
    Run 800m (ulkona)
    – tasainen vauhti
    – ei "all out", vähän kovempaa kuin viime viikolla

  • 8.4.2026 ACC: DB BENCH PRESS Strength

    2-3× 8-12×

  • Basic WOD: Accessories Workout

    AMRAP10
    10-15 biceps curl
    15-20 situps
    30s hollow hold

    AMRAP10
    10-15 OH triceps
    15-20 leg lowers
    30s plank hold

  • Basic WOD: Strength Strength

    E2MOM x5
    5 deadstop s.press

  • Shoulderpress 5x5 Strength

    Shoulderpress 5x5

  • 11.12.2025 BasicWod Workout

    20-minute Functional Threshold Power (FTP20)

    Row – Max steady 20-minute effort for average watts

    Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the. Remember that we are looking for consistent effort (same watts/Stroke Per min through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on S/M or directly with watts.
    Checkpoints.
    @ 0:00 – 08:00: Start at a pace where you feel like you are in control. You should be breathing hard but the legs should not yet feel heavy in this first part.
    @ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
    @ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
    @ 19:00 – 20:00: This is the final sprint. Try to increase your S/M and push all the way through the last minute.

    Score : AVG Watts and Comment meters.