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

  • Rapakko Strength

    Kulmasoutu tai pendlayrow
    3x8, nousu V2

    YGIG 16min
    500m/1km kone
    20 KK-heilautus
    20 Seinäpalloa
    -Toistot saa jakaa miten vaan

  • Hamilton Workout

    Three rounds:
    Row 1000 meters
    50 Push-ups
    Run 1000 meters
    50 Pull-ups

  • 12.7.2019 Strength

    Over Head Squat 2RM (Floor)

    In 15 minutes.

  • Bench press and sit ups Strength

    E3MOM x 6
    Bench press 4-3-3-2-2-2
    Sit up x 8

  • Höyry Workout

    A)
    3x4min /1min tauko
    1) 10 Cal 10 viivajuoksu 20 vuorikiipelijä
    2) 10 Seinäpallo 10 rengassoutu 10 Istumaannousu
    3) 10 Boxin ylitys 10 vauhtipunnerrus 5+5 linkkari
    RPE 7-8

    B)
    2x 7min /5min tauko
    1) 20 cal 12m Burpee boardjump
    2) 2+2 Säkkiä olalle (pallo) 6 kyykkyä säkin kanssa 20-30 tuplaa/sinkkua
    RPE 8-10

    C)
    Jähy 1-3min kone tai hölkkä
    6-8 Lonkankoukistajavenytys
    6-8 Kepillä olkapäät
    Submax Rento roikunta
    RPE 3-4

  • Conditioning Workout

    Partner workout ( Split class into 4 stations )

    Teams of 3
    In 8 mins
    1500/1200 m row for time ( switch after every 500/400 m)
    P1 - row
    P2 & P3 - amrap meter sled push @40/30kg ( Switch after every 10m)

    Remaining time is rest!

    In 8 mins
    1200m run for time ( switch after each 400m )
    P1 - run
    P2 & P3 - amrap Sandbag or slamball get over @120cm / 100cm (double box) @ 45/30kg

    Remaining time is rest!

    In 8 mins
    3000/2700 m bike for time ( switch after each 1000/900m )
    P1 - bike
    P2 & P3 - amrap partner wall ball over the rack

    Remaining time is rest!

    In 8 mins
    84/72 cals echo bike for time ( switch after each 28/24 cal)
    P1 - echo bike
    P2 & P3 - amrap DB man maker ( Switch after each rep! ) @2x22,5/15kg
    ( 1 rep = 1 Push up + Renegade row L,R + Squat Clean + Thruster)

    Remaining time is rest!

  • 9.3.2026 EMOM 16 x 2 ( BasicWod ) Workout

    EMOM 16

    1 Minute : 10/7 Calories Bike
    2 Minute : 10 Wallball Shots
    3 Minute : 10/7 Calories Row
    4 Minute : 10 Kettlebell Swing 24/16kg

    Rest 4:00

    EMOM 16

    1 Minute : 12/9 Calories Bike
    2 Minute : 15 Air Squats
    3 Minute : 12/9 Calories Row
    4 Minute : 15 KB Deadlift 24/16kg

  • Day 79.1 Strength

    1RM Shoulder Press

  • 11.3.2026 Team of Two ( BasicWod ) Workout

    AMRAP 14

    50 Push-Ups
    40 Wallball Shots
    30 Burpees

    Split as you like

  • 11.3.2026 Teams of Two ( EasyWod ) Workout

    AMRAP 30 with a partner:

    100 Row Calories
    100 Kettlebell Swing 24/16kg
    100 Sit-Ups

    – Split work as needed with one person working at a time.