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

  • 30.10.2025 BasicWod Strength

    Shoulder Press

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

    After each set 6 One ARM DB Rows each arm. ( No supported )

    Go every 3:00

  • KE&TO 29-30.10.25. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    3-5 burpee pull ups
    5+5 lateral box step up/ 10 box step ups alternating leg
    20 bicycle crunch/20 alt leg v-ups
    then movement prep for todays Metcon

    Metcon (zone 3-4)
    Emom 20 (2 rounds)
    1) wall ball shots x 6-10 reps
    2) dumbbell power cleans from floor x 4-8 reps @rx dumbbells
    3) push ups x 4-6reps + ring row x 4-6 reps
    4) db snatches x 6-10 reps (rx db)
    5) rest minute
    6) box jump, step down x 6-10 reps @50/60cm
    7) weighted box step ups x 6-8 reps with rx db's
    8) burpee pull ups x 3-5 reps
    9) strict knee raises x 8-12 reps
    10) rest minute

    Cool down
    5-10 min recovery bike / air bike / jog&walk

  • 5x rounds Workout

    -1 legless rope climb as high as you can
    *rest as needed

  • EMOM10(5rds) Workout

    A. 10 crossovers
    B. 15-25 DU

  • WOD Workout

    EMOM x 16:00
    Min 1: 30s KB Front Rack Reverse Lunges @ Double 24/16kg
    Min 2: 30s Shuttle run 10m
    Min 3: 30s KB Hang Cleans @ Double 24/16kg
    Min 4: 30s Box Jump Step-downs @60/50cm

  • Strength Workout

    Triset x 3 work sets!

    DB/KB Floor Press x 10 each
    Rest 60s
    Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
    Rest 60s
    DB/KB Shrugs x 10
    Rest 60s

  • MA&TI 27-28.10.25. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
    5+5 lunge elbow strech / curtsy step down from 50cm box
    :20-30 sec quadtruped shoulder taps

    Strenght
    2 sets
    6-8 back rack split squats (takajalka 15kg levyn päällä "korokkeena") (tempo 2X11)( R/L)
    rest 1.5 min
    6-8 banded strict pull ups (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
    rest 1.5 min

    2 sets
    10-12 tempo goblet squat (kantapohjien alle 10kg levy korokkeeksi, etureisi painotus)
    rest 1.5 min
    10-12 chainsaw row (2 sec down, no pause, up, 1 sec hold at top)
    rest 1.5 min

    Metcon
    For quality at 70-80% effort
    2-4-6-8 reps of
    renegade rows with rx dumbbells
    strict knees to elbows
    perform 8/10 cal assault bike or 10/13 cal bike erg/row erg at moderate/fast pace after each set

  • 27.10.2025 REVERSE LUNGE Strength

    REVERSE LUNGE + BENT OVER ROW

    2-3× 5 reps/leg + 5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

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

  • Hang Snatch Pull Strength

    3 sets:
    5 Hang Snatch Pulls (USE STRAPS) @110-110+% 1RM Snatch
    - Rest as needed btw sets

  • DU-crossover / crossover training Workout

    EMOM5:
    30-40s DU-crossover / crossover training
    - pelkkiä ykkösiä
    - ykkösiä sinkuilla sidottuina