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 / Conditioning Workout

    EMOM 10 (5 rounds):
    Odd: 30 DU
    Even: 5 Burpee Box Jumps 60/50cm

  • 13.1.25 Workout

    EVERY 6min x4

    500m bike
    15-5 hspu / pike push ups
    500m bike
    10-6 chest to bar / pull ups / jumping pull ups
    12 double db hang clean @2x22,5/15kg

    Skaalaa tarvittaessa niin, että lepoa jää vähintään minuutti kierrosten väliin

  • 13.1.25 Strength

    Jerk: 3/3

    4x4
    2 jerk with 2 sec pause in dip and catch + 2 jerk (normisti)
    -2min rest

    lisää vähän viime viikosta

    vika kerta näin

  • 13.1.25 Workout

    4 sets:
    set of seated rope pull ups (esim. 2+2, 3+3, 4+4)
    8 seated barbell shoulder press
    - 1.30 rest between rounds

  • Pistols Strength

    4-6 sets of:
    5-8 Pistols / box pistols / rear step lunges

  • 12.1.2026 BasicWod Workout

    3 RFT :

    15 Dual DB Push-Press
    30 Jumps Over Dumbbell
    30 Sit-Ups

    TC 10

  • 12.1.26 Strength

    Pause back squat 3/3

    4x5
    Every 3min
    -2s pause ala-asennossa

    vika kerta näin

  • 11.1.26 Perfo Workout

    WU

    Speed / agility
    Skips

    Medball slams
    Kirppuloikat

    CF

    Nostelua
    Temppu

    For time
    15 tempausta
    15 rivejä kyykkyyn

  • MUSCLE RUUVIKATU Workout

    Tessa Borodulin

    Alt. Front-rack reverse lunges 3x12 @RPE 9
    Kulmasoutu 3x12 @RPE 9

    AMRAP 14:
    100m Farmer’s carry @2x16/24kg
    10 single-arm banded lat pull-down /side
    10 single-leg RDL /side
    1min rest between rounds

  • 9.1.2026 2 x EMOM 20 Workout

    EMOM 20 (0:45 work / 0:15 rest)

    1) Row for calories
    2) Wall balls @ 9/6kg (20/14lbs), 10′ target
    3) Burpee box jump overs, 24/20″
    4) Rest

    – Rest 5:00 –

    EMOM 20 (0:45 work / 0:15 rest)

    1) Shuttle runs*
    2) DB snatches, alt @ 22.5/15kg (50/35lbs)
    3) Wall walks
    4) Rest

    • 1 shuttle run = 7.62m out + 7.62m back. Don’t go off too hot on these so as not to get your achilles sore for the upcoming weeks.

    Overview. Two long EMOM blocks focused on movement capacity on classic Open/Quarter-finals movements. The 0:45 / 0:15 structure ensures you’ll get a chance to focus on each movement properly (but be fast in transitions so you start the next one on the minute. Don’t be late). The goal is steady output and clean execution across all 20 minutes in each block.
    Effort. Work at ~8/10. Each work window should feel demanding but repeatable.
    Feel. Hard but still controlled. You’re not looking to redline here but to build capacity in these movements.
    Adaptation. Develops movement capacity and the ability to sustain high oxygen demand across repeated short efforts. Improves tolerance to heavy breathing, pacing control under incomplete recovery, and movement efficiency when fatigue accumulates over longer EMOMs.
    Debrief. Take 2–3 minutes after the workout to reflect
    – Were your outputs (cals, reps) consistent from early to late rounds?
    – Which station caused the biggest drop in quality or pace?
    – Did the short rest allow you to reset and focus, or did fatigue carry over too much?
    – What pacing or movement adjustment would help you next time?
    Movement options.
    Row → Ski or air bike
    Wall balls → lighter ball only if necessary
    Burpee BxJO → lower box → step over
    Shuttle runs → do them, BikeErg only if cannot
    DB snatches → 15/10kg (35/20lbs)
    Wall walks → Seal walk for distance → Hand-release push-ups