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

  • Fitness Workout

    STRENGTH

    Every 3:00 x 4 sets (RPE 7)
    8/8 Alternating Bent Over KB Row w. 1s pause at top
    8/8 Double KB Front Rack Front Foot Elevated Split Squat

    WOD

    12-Minute Interval AMRAP (40s ON / 20s OFF)
    12 Alternating DB Snatches@15/10kg
    10 Dual DB Floor Press@2x15/10kg
    12 Hanging Leg Raises

    • Pick up exactly where you left off after each rest period Goal: 4+ rounds

    Rx+: DB@22,5/15kg, Dual DB Bench Press,
    Toes-to-bar

    ACCESSORY

    2x
    10 Lying W to Y Press
    30/30s Half Kneeling Pallof Press Hold

  • Burn 5.3.26 Workout

    30 min

    Buyin:
    10 rounds:

    3 power clean @60
    7 hand release pushups
    11 cal row
    30 moutain climbers

    Remaining time:
    Max distance erg

  • Knee grab 1 min test Workout

    Maximum knee graps in 1 min.

  • 22.6.2026 Workout

    MODERATE-HEAVY++ WEEK 8/8

    WARM UP 10-15min

    Do your own 5 min warm-up

    --

    ~10min 2 rounds : no shoes

    5×/side PLATE/KB REVERSE CRUNCH to DEAD BUG

    5×/side BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen

    20-30s PLATE PAUSE OHS in the bottom */or/
    WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

    6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

    5×/side GROUNDED HIP MOBILITY FLOW

    --

    video: Plate/KB Reverse Crunch to Dead Bug
    https://www.muscleandstrength.com/exercises/reverse-crunch-to-dead-bug

    video: Back/Reverse lunge PLATE Rotational Lift

    video: Grounded Hip Mobility Flow: video 1
    https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

    MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH *tall&drop=päkiältä
    2×2× 1+1+1+1@barbell, rest 2min

    SNATCH
    2×3@barbell, 1@up to 86-90% (or 5 kilos below the starting weight), rest 2min

    MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *tall=päkiältä, split both side 1+1
    2×2× 1+1+1+2+2@barbell, rest 1min

    CLEAN + SPLIT JERK
    2×2× 1+1@barbell, 1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min

    BACK SQUAT
    1@up to 80%, 2×2@80%, rest 2min

    CLEAN PULL *use straps
    3×1@85%, cl dl-%, rest 2-3min

    BOX JUMP
    3×5, rest 2-3min

    ACCESSORY WORKOUT
    note: Do the exercises if you have time and energy!! The order doesn't matter.

    Increase weight of each week, if you can!

    3-5 rounds

    -

    10m/side One Arm OH DB/KB WALKING LUNGE

    -

    60sec WEIGHTED CHINESE/REVERSE PLANK *kuorma lantion päälle

    /planks on alternate weeks/

    60sec WEIGHTED PLANK *kuorma alaselän päälle

    -

    10× LU RAISES

    /lu raises / forward bend shoulder shrugs on alternate weeks/

    10× DB's FORWARD BEND SHOULDER SHRUGS *pidä kyynärpäät suorana, etunojakumara core vahvana - purista lavat yhteen *hold the dumbbells at the end of each set for as long as you can.

    -

    --

    video: One Arm OH DB/KB Walking Lunge

    video: Chinese Plank

    video: Lu Raises

    video: forward bend shoulder shrugs

  • Painonnosto Workout

    Tempaus

  • EasyWOD 22.6.2026 Workout

    Voima
    E2MOM, 4rds
    Strict pull up 5

    3rds:
    Ring row w/pause @top 8

    Metcon
    21-15-9
    Push up
    Reverse lunge

  • Morning Intervals Workout

    12x
    New start every 3rd minute
    A) 500m Row
    B) 500m Ski
    C) 1000m Bike

  • La 20.6.2026 penkki2 Workout

    Facepulls 3x20

    Etunojapunnerrus 1 x Amrap

    Vipunostot taakse 3x20

    Etunojapunnerrus 1 x Amrap

    Vipunostot sivuille 3x20

    Etunojapunnerrus 1 x Amrap

    Hauiskääntö tangolla 3x20

  • Treeni 5 (lauantai) Workout

    Warm Up
    3x40s easy + 20s moderate + 10s fast ski, rest 20sec bwn sets
    then 2 rounds

    2-3 wall walks + 3-5 a-push ups
    3-5 strict chin ups into :10-20 sec chin over bar tuck/l-sit hold
    10-20 band pull aparts/pass throughs etc

    Strenght
    As an supersets :
    Bar MU + HSPU or c2b/pull up + hspu
    Viikko 7
    2x10+10 reps / 2x9+9 reps / 2x8+8reps / 6+6reps and 5+5 reps
    rest as needed bwn sets

    Metcon @75-85% effort
    Osio 1 (0-10 min)
    2 erää:
    3 minuuttia kevyt pyörä
    2 min aikana : aina alkavalta minuutilta 8-12 double db thrusters @22.5/15kg, loppuaika min huilia.
    lepo 2 min ja siirry osioon 2 (10-12min)
    Osio 2 (12-22 min)
    2 erää:
    3 minuuttia kevyt hiihto
    2 min aikana : aina alkavalta minuutilta 4-6 burpee box jump overs 75/60cm, loppuaika min huilia.
    lepo 2 min ja siirry osioon 3 (22-24 min)
    Osio 3 (24-34 min)
    2 erää:
    3 minuuttia kevyt pyörä
    2 min aikana : aina alkavalta minuutilta 8-12 weighted box step overs with double db's @60/50cm loppuaika min huilia.
    lepo 2 min ja siirry osioon 4 (34-36 min)
    Osio 4 (36-46min)
    2 erää:
    3 minuuttia kevyt hiihto
    2 min aikana : aina alkavalta minuutilta 4-6 strict toes to bars , loppuaika min huilia.

  • Mikon mökin wod Workout

    60 sek lankku
    Juoksu 300m
    50 askelkyykkyä
    Juoksu
    40 ilmakyykkyä
    Juoksu
    30 istumaannousua
    Juoksu
    20 punnerrusta
    Juoksu
    10 yleisliikettä
    Juoksu

    Timecap 25 min