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

  • Morning Intervals Workout

    4 Rounds

    2min of 12 DB Snatches + SkiErg
    2min of 12 KB Swings + Row
    2min of 12 Wall Balls + Echo Bike

    2min of rest between rounds

  • Conditioning Workout

    AMRAP 32 mins

    Partner WOD (You Go, I Go )
    4-8-12-16-20-24-28-...
    T2Ring
    Box jump over @60/50cm
    Cal row
    Dumbell Floor Press @2X22,5/15kg
    After each set:
    20 partner wallball over the rack@9/6kg

  • Handstand Walk Workout

    Every 1:15 x 10:
    - 3m HS-walk

  • Conditioning Workout

    Every 4 mins for 32 mins, alternating between:
    Run, 400 m + 25 Wall Balls, 9/6 kg,
    Row, 500 m + 15 Burpee Over Rower ( Bike, 1000m)

  • 9.9.2025 BasicWod Workout

    EMOM 12 Work 0:40 / Rest 0:20

    1 minute : Wallball shots
    2 minute : Push-Ups
    3 minute : KB Swing 24/16kg

    AMRAP

  • 8.9.25 Workout

    accessory:

    3-4x
    10 weighted ghd back extension
    10+10 bulgarian split squats (kb/db)
    - rest as needed

  • La 7.11.2020 penkki Strength

    Niskantakaapunnerrus 5x12
    -käsiote: noin penkkileveys
    -”kevyt”

    Etunojapunnerrukset 3x12-20
    -jokaiseen eri oteleveys

    Leuat /kumppariveto niskantaakse 5 sarjaa
    -leukoja 5-8 toistoa
    -kumppariveto 12-20 toistoa

    Vipunostot sivulle yhdellä kädellä 3x12-20
    -kumpparilla

    Kohautukset ristiotteella 2x20
    -1 sarja / ote

  • Perjantai 5.9 Workout

    1min työ, 1min lepo:
    1.min seinäkävely/käsilläseisointapunnerrus
    3.min varpaat tankoon/leuanveto
    5.min tempaus kyykyn kautta käsipainolla/turkkilainen ylösnousu
    7.min boksillenousu/pistoolikyykky
    9.min seinäpallo

  • Perjantai 5.9 Workout

    2 kierrosta , 3min työ, 1min lepo:
    3x rinnalleveto ja työntö
    6x yleisliike tangon yli
    9x punnerrus

  • 8.9.2025 BasicWod Workout

    AMRAP 20

    Bike 1000/950m
    50 Reverse Lunges
    Bike 1000/950m
    50 Box Step-Ups 24"/20"
    Bike 1000/950m
    50 Squats w/ KB 24/16kg