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

  • 22.12.25 Workout

    2 sets:

    4 rounds:
    2 wall walk
    4 burpee box jump overs @75/60cm (huom. korkeampi boxi)
    6 toes to bar / knee raises
    - rest 3min between rounds

    Eli yhteensä 8 kierrosta. Ensin neljä kierrosta, sitten 3min tauko ja sitten uudestaan neljä kierrosta

  • 22.12.25 Strength

    Back squat
    cluster sets:

    3x
    4 back squat @70-75%
    -rest 15s
    3 back squat
    -rest 15s
    2 back squat
    - 2min rest between sets

  • 25.12.2025 Clean & Jerk ( Strength ) Strength

    Clean and jerk

    4-6 x 1 @ 80+%, go every 1:00-1:30

  • AF #masu Workout

    AF WEEK 47, Bonus workout, Engine

    CONDITIONING
    “Deck of Cards with Ski erg”
    This is a 52min workout. Flip a card every minute on the minute. Number of the card = calories with ski erg.

    Jacks = 11
    Queens = 12
    Kings: 13
    Aces: 14

    Scaling: 11 or higher with 10 cal.
    Scaling: use another machine

  • Strength Strength

    Farmer carry 5x30m

  • XMAS MADNESS Workout

    Partner workout

    00:00-08:00
    AMRAP 8 mins :
    30 Burpee Box Jump Overs, 60/50cm
    then in the remaining time, AMRAP of:
    10 Burpee Pull-ups
    20 Partner Wall Balls, 9/6 kg,
    50 Double Unders/ 75 Single Under

    10:00-18:00
    AMRAP 8 mins :
    30 Burpee Box Jump Overs, 60/50cm
    then in the remaining time, AMRAP of:
    30 Row Calories
    30 Single Arm Kettlebell Hang Snatches, 24/16 kg

    20:00-30:00
    AMRAP 10 mins :
    30 Burpee Box Jump Overs, 60/50cm
    then in the remaining time, AMRAP of:
    30 Pull-ups
    20 Single Kettlebell Overhead Lunges, 24/16 kg
    10 Shuttle Runs, (10m)

  • Treeni 3 (perjantai) Workout

    Warm Up

    3 times with cardio machine
    40s easy, 20s moderate, 10s fast, rest 20 sec about
    then 2 sets
    5+5 lunge + streching + 5 pause wall squats
    :30 Push Up Plank
    5 HR push ups
    5+5 single arm kb snatch
    5+5 half kneeling kb bottom up press
    10 alt leg v-ups

    Strenght

    Pause Overhead Squat 2x5 and 4x3 reps @35-50-60-65-70-75%
    rest 1.5-2.5 min bwn sets
    Pause Bench Press 2x5reps and 4x3 reps @35-50-60-65-70-75%
    rest 1.5-2.5 min bwn sets

    Metcon
    Every 3 min for 15 minutes (5sets)
    5+5 kb hang snatch
    5-10 strict pull ups or 8-12 ring row
    10-15 V-ups

    Accessory Work
    3 sets
    8/8 single arm db oh lunge walking steps with rx db
    8/8 single arm floor press, hip bridge position (eli tee lantionnosto ja siitä sit yhden käden penkki punnerrus
    2x5+5m quadtruped walk forward/backwards
    rest 1.5-2.5 min bwn sets

  • 12 days of Christmas Workout

    1 wall walk
    2 power clean @60/40
    3 BB GTOH
    4 lateral burpee
    5 ttb
    6 pull up
    7 cal airbike
    8 KB swing @24/16kg
    9 KB goblet squat
    10m bear walk
    11 wall ball
    12 devil press w. KB

  • Syvä pääty Workout

    Skills

    Aikaa vastaan:
    Buy in 1000m row/ski 2000m bike
    4x
    10 Box jump over
    3-5 BMU
    10 DB thruster
    Cash out 1000m row/ski 2000bike

  • 30.1.2020 Workout

    3 rds

    15 banded pull down (kepistä ja kumppareista ylätalja)
    20 pull apart
    10+10 Side crunch kb/db