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

  • SKILL RUUVIKATU Workout

    HSH, HSW

  • CHAD Wilkinson Workout

    1,000 Box Step-Ups (20 in)
    Wear a Ruck Pack (45/35 lb)

  • Advanced: Partner intervals Workout

    4min on / 2min off x6 w/ partner, YGIG divide anyhow:
    a) 10 power snatch
    20 kHSPU (deficit, leveled, elevated, feet on box)
    20 / 17 / 14 cal echo bike

    b) 10 thruster
    20 T2B
    20 / 17 / 14 cal ski erg

    BB @ 5tng snatch top weight.

    Treenin flow: Aloittakaa intervallit aina alusta.

    RPE ~8

  • Treeni 4 (lauantai) Workout

    Warm up
    2 rounds
    1.5 min cardio
    5 inch worm with push ups
    10 air squat + 5 squat jumps
    10/10 single leg rdl
    :30 side plank Hold R/L
    then do the movement prepping and if not chance to use many cardio machine take
    just one you like.

    Treshold Metcon
    EMOM 8
    odd : row x 30 sec @20 min pr pace
    even : Burpee over rower (sideways) x 8-10 reps

    EMOM 8
    odd : ski x 30 sec @20 min pr pace
    even : DB Snatch x 10-12 reps @rx db

    EMOM 8
    odd : air bike x 30sec @20min pr pace
    even : toes to bars x 8-12 reps

    rest 2 min bwn sets, total time 28 minutes.

    Accessory Work
    3 sets
    16-24 alt hand bicep curls with dumbbells
    16-24 french tricep push down (medium band, stick through it)
    16-20 reverse flyes with 1.25-2.5kg plates
    rest 1.5-2.5 min bwn sets

  • Skill Training (DELOAD) Workout

    EMOM 12 (4 rounds):
    1: 30 DU
    2: 15-20 Hollow Rocks
    3: 3-5m HS-Walk

  • Eliaksen junppa Workout

    Aikaa vastaan
    3 sets:
    10 x deadlift (100/75)
    20 burpee
    30 kb swing (24/16)
    40 bench press (50/35)
    50 air squat

  • Home WOD Workout

    Warm up;
    Bring Sally up squats

    20 step back lunges
    20 push ups
    Rest 1 Min x 4

    20 tricep extensions
    20 banded curls
    Rest 1 min x 3

    Workout
    100 thrusters
    Every Min 5 burpees

    TC 15 Minutes
    Start with burpees

  • Voimanosto: ma 17.11.2025 penkki Strength

    Penkki 3x1 (80-85-90%)

    Kapea penkki 2x6x70%
    -Kapeasta penkistä prosentit

    Pystysoutu käsipainoilla 3x20

    Ojentajat käsipainoilla maaten 3x8-12

    Kiertäjät kyljellään 1x30 / puoli

  • STAMINA Workout

    20min Amrap
    10 cal ergo
    10 Toes to bar/hanging knee raises
    10 burpee to target
    10 steps walking lunge w/2KB

  • HS-Skill Work Workout

    3 sets:
    HS-walk
    - Accumulate 10m HS-walk
    - Rest as needed btw sets
    —————————————————————
    2 sets:
    2 rounds:
    3 HS Shoulder Shrugs
    3 Wall Tuck Slide
    3 Wall Walk Steps Front & Back
    - Rest as needed btw sets
    —————————————————————
    2 sets:
    Max reps Elbow Taps / Shoulder Taps
    - Rest as needed btw sets
    - Goal 20 taps (1=1)
    —————————————————————
    2-3 sets:
    HS Steps Onto a 5/10kg Plates (feet on the wall)
    - 1rep = place a plate on both sides and step both hands on and off the plates.
    - Goal 5 reps