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

  • STAMINA Workout

    For Time
    run 5,4km
    salilta lähtö + 2 kierrosta Hallipussia + takasin

    Scaled WOD
    For Time
    run/walk 3,8km
    salilta lähtö + 1 kierros Hallipussia + takasin

  • 13.7.2026 EMOM ( BasicWod ) Workout

    EMOM 9, work 0:45 / rest 0:15

    Minute 1 : Goblet Squat 24/16kg
    Minute 2 : Sit-Ups
    Minute 3 : Deadhang

  • Keskiviikko - 40min EMOM Workout

    40min EMOM

    1min: 6-10 T2B/ polvennosto ja loppu aika tuplia/sinkkuja

    2min: 4-8 burbee box over jump/askellus

    3min: laite max cal (30sec) / juoksu

    4min: 8-12 wallball

    5min: lepo

    Time cap/liike 45sek ja 15 jää vaihtoon ja lepoon

    Näitä sen 8 kierrosta

  • Fitness Workout

    WOD
    AMRAP 20 minutes
    45 Single under (Rx+: 30 DU)
    30 Single arm DB push press@15/10 kg (Rx+ 22,5/15 kg)
    45 Single under
    30m Bodyweight walking lunge
    45 Single under
    30/24 Calories machine
    Target: 3+ rounds

    POST WOD FINISHER
    3 sets
    Max distance DB/KB farmer carry@heavy
    Rest as needed
    - Choose a weight you can walk for 40-60 seconds with.

  • 20.7.2026 Snatch ( Strength ) Strength

    Snatch

    3-Position snatch (Above the knee, below the knee, Floor)

    4 to 6 x 1+1 +1 @ 70+%, Go every 1:30-2:00

  • Fitness Workout

    STRENGTH
    4 sets (1 set every 3 minutes)
    6-8/side Half kneeling DB press (30X1 tempo)
    8-10/side Staggered stance deadlift (use dumbbells)

    WOD
    AMRAP 12 minutes
    6 Burpee to target
    9 Jumping pull-up/ring row (Rx+: 4-6 strict or 9 kipping pull-up)
    12 Single dumbbell box step-up@15/10 kg (Rx+: 60/50 cm, 22,5/15 kg)

    Target: 6+ rounds

    CORE
    Tabata side plank
    4x20"/10" alternating sides

  • Fitness Workout

    STRENGTH
    4 sets
    5-8 Tempo pike push-up (30X1)
    3-5 Assisted chin-up with 3 seconds negative (use box or low bar)
    Rx+ options:
    Tempo box HSPU or strict HSPU without tempo
    Regular chin-up (add 3 seconds negative if possible)

    WOD
    3 sets
    AMRAP 3 minutes
    3-6-9-12…
    Dumbbell hang power clean (2x12,5/7,5 kg, Rx+: 2x20/12,5 kg)
    Dumbbell front squat
    Hand release push-up
    - Rest 90 seconds after each set -

    • Start each set from the beginning
    • Target: Finish the round of 9 each set

  • Snatch 4x2 Strength

    Snatch, four sets of doubles.

  • Jerk balance 4x3 Strength

    Jerk balance 4x3

  • Sunnuntain Pitkä Workout

    20x 2min

    1) Kone
    2) Kone

    3) Amrap:
    5 Joogapunnerrus
    5+5 lonkat ja kierto
    10 kyykystä ojennus

    4) Amrap:
    5 Seinäpalloa
    5-8 Lapavetoa
    Submax rento roikunta

    5) Amrap:
    5+5 Linkkari ristiin
    5+5 Yhden jalan lantionnosto
    Submax Kuppipito