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

  • Höyry Workout

    A)
    5x3min ON 1min OFF
    12 Seinäpalloa
    6 Burpeeta
    9 Istumaannousua
    -jatka siitä mihin jäit
    RPE: 7-8

    B)
    Aikaa vastaan
    500m juoksu
    48m Burpee boardjump
    500m juoksu
    200m Farmarikävely
    500m Juoksu
    500m Kone*
    RPE: 9-10
    *Tarvittaessa eri järjestys

    C)
    Jähy
    3min Kone/hölkkä
    10 kepillä olkapäät
    10+10 pohkeet
    RPE: 3-5

  • Basic WOD: Strength Strength

    E2,5min x6
    6-6-4-4-2-2 back squat
    *after every set 30s flutter kicks

  • 15.6.2026 "Whitten" ( BasicWod ) Workout

    "Whitten"

    5 rounds For Time :

    22 Kettlebell Swing 32/24kg
    22 Box Jumps 24"/20"
    400m Run
    22 Burpees
    22 Wallball Shots 20/14p

    TC 45

  • Työntö yhdistelmä edistyneet Strength

    Rive+Ylöst.
    3sarjaa
    -3+1 @80%
    2sarjaa
    -2+1 @85-90%
    2sarjaa
    -1+1 @93-95%

  • Tempaus yhdistelmä alkeet Strength

    Vapu+Vala
    3sarjaa
    -2+2

  • La 13.6.2026 penkki2 Strength

    Kapea penkki 2x10x60%, 2x8x65%, 2x6x70%

    Ylileveä penkki 2x20
    -kevyt

    Vipunosto eteen levytangolla 3x10

    Leuanveto, kapea neutraali ote 4x6-10 TAI
    Ylätalja, kapea kahva 4x12-15

    Ojentajat kumpparilla 2x30-50

  • Treeni 5 (lauantai) Workout

    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 + Back Squats 4x2+3reps@50-60-65-70% of 1rm
    rest 2-3 min bwn sets
    Pause Bench Press + Bench Press 4x2+3 reps@50-60-65-70% of 1rm
    rest 2-3 min bwn sets
    Death stop Sumo Deadlift 4x5 reps@50-60-65-70% of 1rm
    rest 2-3 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

  • 1 RM weighted pullup 1 RM Strength

    1 RM weighted pullup 1 RM

  • Mökkiwodi Workout

    1. 500m run
    2. 21-15-9 push up, sit up, air squat
    3. 500m run

  • CROSS Workout

    A)
    Every 2 mins for 10 mins do:
    6-8 strict Chin-ups / 3 negatives (weighted ) / 8 inverted tempo row, sup. grip ( 3" down)
    Parallette L-Sit Hold, 20 secs, ( sc.: box , tuck pos.)

    B)
    6 rounds, 1 min each, for max reps of:
    10 Dumbbell Hang Clean & Jerks, 2x22.5/15 kg
    max reps in remaining time Dumbbell Front Rack Lunges, 2x22.5/15 kg
    Rest 1 min

    Goal: hard effort , you should have 20-30 sec to work on Lunges!