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

  • Supersets Workout

    3 supersets of:

    10-15 barbell press
    15-20 + 15-20 db walking lunge
    - three second eccentric

    • rest 2-3min between rounds

  • Etukyykky paussilla 3,3,3,3 Strength

    Etukyykky paussilla 3,3,3,3

    Jätä 2-3 toistoa varaa. Nousevat painot. Tauko 2 min

  • Front squat Strength

    Front squat

    3-3-3-3

    E3MOM / 0-1reps in tank

  • Ten to One Workout

    For time

    10-9-8-....2-1 reps of
    Deadlift 100/70kg
    Handstand Pushups

  • 7.8.2025 "Helton" Workout

    3 Rounds For Time :

    800m Run
    30 Dumbbell Squat Cleans
    30 Burpees

    DB`S 22,5/15kg

    TimeCap 36

    U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

  • ”Mikko’s Triangle” Workout

    "Metcon (quality)

    EMOM for 40 minutes of:
    20/15 Calories ski
    20/15 Calories bike
    20/15 Calories row
    Rest

    *20/15 Calories should take around 40-45s to complete so you have enough time for transitions. Scale accordingly ex 15/12 or 12/9 calories. "

    Tämä harjoitus on tullut tunnetuksi ”Mikko’s trianglena” Mikko Salon ideoimana harjoituksena. Tavoite on jokaisella minuutilla saada kasaan annetut kalorimäärät. Harjoitus on haastava ja testaa vauhtikestävyyttä sekä maksimikestävyyttä.

    Onnistuneessa harjoituksessa saat kalorit työstettyä noin 45s nurkille, jotta ehdit siirtymään seuraavaan laitteeseen sulavasti. Vauhti on kova ja vaatii tekijältään sitkoa. "

  • 22.7.2025 3 RFT Workout

    3 rounds for time :

    12 Deadlift @ BW
    15 Box Jumps 24/20"
    400m Run

    TC 13

  • Superpallo Workout

    10 AMRAP:

    15 wall balls
    9 box jump overs 75/60
    3 squat cleans - 75% of C&J max.

  • Muistutus menneestä Workout

    4 kertaa 4 AMRAP, 3 minuutin lepo settien välissä. Suorita = A, B, A, B.

    A: 4 DB thrusters 22,5/15 + 8 T2B + 24 DU´s
    B: 10 GTOH 40/30 + 10 Burpee over bar

    GO HARD! Tulos on yhteenlasketut toistot

  • Pull up & Push up Workout

    3-4sets:

    3-10 strict pull up / low bar pull up
    5-15 push up

    rest as needed