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

  • BASIC WOD: Accessories Workout

    3x
    10-15/ side single leg glute bridge
    10-15/ side side vups

    3x
    10-15/ side sideplank clamshell
    20 abmat situp

  • Sunnuntain Pitkä Workout

    Emom 50

    1) Kone
    2) Kone
    3) 3-5 lapavetoa 20-30s HS-pito
    4) 5+5 Yhden jalan mave
    5) submax seinäistuntapito

  • 3.11.2025 REVERSE LUNGE Strength

    REVERSE LUNGE + BENT OVER ROW
    5× 3 reps/leg +3@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

    *Reverse Lunge unbroken/side, barbell btn
    *Bent Over Row barbell
    *tee BOR heti Reverse Lunge perään

  • 3.11.25 Workout

    For time:

    5 rounds
    15 wall ball @9/6kg
    6 deadlift @100/70kg

  • 3.11.25 Strength

    Overhead squat

    4-3-2-1
    Every 2min

    Build up

  • 3.11.25 Strength

    EMOMx10

    1 snatch + 1 touch and go snatch

    Build up

  • 3.11.25 Workout

    Accessory:

    40s ON, 20s OFF x3 rounds
    1) One arm farmers carry, L
    2) One arm farmers carry, R
    3) rower pike ups

  • Snatch 8x2 Strength

    Snatch 8x2 80%

  • 3.11.2025 BasicWod Strength

    Bench Press

    3-1-3-1-3-1, building heavy

    Go every 3:00

  • 3.11.2025 Intervals Workout

    4 Intervals

    A1. AMRAP 8
    800m Row
    40/32 (cal) Air bike
    20 Burpees over the rower

    – Rest 2:00 between intervals –

    A2. AMRAP 8
    32/24 (cal) Air bike
    600m SkiErg
    20 Box jump overs, 24/20″

    – Rest 2:00 between intervals –

    Flow. A1-A2-A1-A2

    Overview. Longer aerobic capacity intervals with row, air bike, ski erg, burpees and box jump overs. The goal is to stay consistent across all four intervals.
    Mixed-machine intervals focused on sustaining strong aerobic output with short, incomplete recovery. Each 8-minute piece pushes you above threshold and challenges you to keep moving under accumulating fatigue. Aim for repeatable scores across all rounds.
    Effort. Work around 8.5–9/10 effort. Each AMRAP should feel like a hard but steady push, where you can keep moving without fading. Start the first interval slightly under control, then hold that same power for the rest. You should finish breathing hard but ready to go again after the 2-minute rest.
    Feel. The intervals should feel hard but still controlled. The fatigue will build up and with the incomplete recovery, the effort will go up as the session goes on. Each piece will feel slightly different, but both sit in that sustained, uncomfortable zone where you just have to do the work.
    Adaptation. Build aerobic capacity and endurance. Develop pacing control and durability for longer, mixed-machine efforts.
    Debrief. Take 2–3 minutes after the workout to reflect
    – Were your scores consistent across the intervals?
    – Which pairing felt harder to sustain, and why?
    – Did you pace the early rounds well enough to keep your output throughout?
    – Name three (3) things that went well and one (1) thing you would improve on
    Movement options. You can change any machine as needed if you don’t have something