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

  • Kisaryhmä D Strength

    in 15min:
    Find your 5rm KB TGU

  • La 16.5.2026 penkki2 Workout

    Kiertäjät kyljellään 3x20 / käsi

    Pystypunnerrus vastaotteella 3x20

    Vinopenkki käsipainoilla 4x8-15

    Band-pull-aparts x20
    Vipunostot taakse x20
    -superina
    -3 kierrosta

  • 17.5.2026 Power Cleans Strength

    Power Clean ( Waves )

    3-2-1 ( 75% - 80% - 85% )
    3-2-1 ( 80% - 85% - 90% )
    3-2-1 ( 85% - 90% - 95% )

    Go every 2:00

  • Tiimitreenit Workout

  • 16.5.2026 Road to 5k ( Omatoiminen ) Workout

    Juoksu

    40 min
    keskellä 12 min hieman kovempaa

  • Rapakko Strength

    Penkkipunnerrus
    4x3 nousu v2

    Emom 12
    1) 30s Hyppis
    2) 2-6 Pallo tai säkki olalle
    3) 30-40s Farmarikävely
    4) Lepo

  • 4.5.2026 EMOM 15 ( BasicWod ) Workout

    EMOM 15

    Minute 1 : 10 Box Jumps 24/20"
    Minute 2 : 15 Sit-Ups
    Minute 3 : Dual KB or DB farmers Hold
    Minute 4 : 11/7 Calories Bike

  • Treeni 5 (lauantai) Workout

    Tiimitreenipäivä tai sitten alapuolelta
    Warm Up
    2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
    then 2 rounds

    :30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
    :10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
    :30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

    Strenght
    Pause Back squat 4x5reps@50-60-65-70% of 1rm
    rest 2.5-3.5 min bwn sets
    Pause Bench Press 4x5 reps@50-60-65-70% of 1rm
    rest 2.5-3.5 min bwn sets
    Deadstop Deadlift 4x5 reps@50-60-65-70% of 1rm
    rest 2.5-3.5 min bwn sets

    Metcon
    4x, new set every 5 minutes (2x run and 2x row)
    400m run / 500m row (women 425m)
    8-12 farmers hold walking lunges with double db's (15/22.5kg's)
    6-10 ring dips

    6-10 double db snatch from floor

  • 15.5.2026 Clean + Push Press + Jerk Workout

    Clean + push press + split jerk

    1 x 1+1+1 @ Daily max
    2-4 x 1+1+1 @ 80-85% of DM

    – Build to a daily max 1+1+1, then 2-4 back-off sets of 1+1+1 @ 80-85% of your daily max.
    – Daily max = a max 1+1+1 for the day (with good form), not necessarily your all time max

  • Assault Bike Intervals Workout

    8 x 20s ON / 40s OFF
    - Assault Bike Sprint for calories