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

  • Kettlebell Workout

    A)
    Press + row ladder
    single arm strict press + single arm row
    8 + 12
    6 + 10
    4 + 8/ side
    @increasing weight

    B)
    Single arm complex
    5 rounds – 90” rest
    swing
    hang clean
    hang snatch
    get down and up (TGU)
    switch swing
    other side

  • Mikko's Triangle Workout

    40:00 EMOM
    Min 1: Echo Bike cal
    Min 2: Row cal
    Min 3: Ski cal
    Min 4: Rest

    • Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
    • The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
    • Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

    SKAALAUS:
    20/16-->15/12-->12/9-->10/8-->9/7 cal

  • Fitness Workout

    STRENGTH

    EMOM 12 minutes
    1: 6-8 Incline push-up (3 seconds eccentric)
    2: 4-6 Feet assisted ring strict pull-up (3 seconds eccentric)
    3: 20-30 Seconds tuck hold on boxes

    Rx/Rx+:
    1: 8-12 Regular/ring/deficit push-up (tempo)
    2: 4-6 Ring strict pull-up
    3: 15-20 Seconds L-sit hold

    WOD

    1:30 work / 1:30 rest
    15/12 calories machine
    Max rep target burpee in remaining time
    Continue until accumulating 30 target burpee

    Rx+: Ski/Echo, burpee pull-up

    Cap: 6 sets

    ACCESSORY

    Lean away lateral raise
    3-4x10-12/side

  • T2B tech & Kipping HSPU tech Workout

    T2B tech & Kipping HSPU tech

    Accessory:

    3 rounds:
    12-15 seated leg raise
    12-15 banded lat pull down
    12-15 seated arnold press

  • STAMINA Workout

    3 sets
    run 1,6km
    – rest 3min between rounds
    – 1 setti kevyesti, 2.setti kovaa ja 3.setti kevyesti

    Scaled
    3 sets
    run 800m/ Ergo 70cal
    – rest 3min between rounds
    – 1 setti kevyesti, 2.setti kovaa ja 3.setti kevyesti

  • KAHVAKUULA RUUVIKATU Workout

    Parin kanssa 30min ajan
    Accumulate

    100 Am. Heiluri
    100 Tempaus
    100 Maljakyykky
    100 Burpee

    Toinen suorittaa liikkeitä ja toinen farmarikävelyä. Vaihtakaa tarvittaessa, farmari liikkuu kokoajan.

    Core
    EMOM8 45s/15s
    - Flutter kicks
    - Lankku kuulan kosketuksella

  • Weightlifting Workout

    Part A).
    Skill Primer
    Muscle Snatch & Pause OHS
    (5-8 sets x 2+2 / 0:03 pause in the bottom)

    Part B).
    Pause Snatch
    (8 sets x 2 / 60%-75% / 0:03 pause below knees)

  • For quality. & weights Workout

    -10-15s ring dip hold(top)
    -3-4 excentric pull-ups(myötäote)
    -8 double db bicep curl+ arnold press
    -10 db pullover

  • Chin-up + push-up Workout

    5x3
    -RPE 9-10
    -2.5min rest

  • 19.5.2026 For time ( BasicWod ) Workout

    For time :

    Run 400m / Bike 1000m
    30 Push-Ups
    Run 400m / Bike 1000m
    20 Push-Ups
    Run 400m / Bike 1000m
    10 Push-Ups

    TC 12