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

  • Rapakko Strength

    Pendlayrow tai kulmasoutu
    3x3 nousu v0

    4x 3min ON 1min OFF
    A) 10 cal kone 6 Punnerrusta
    B) 10 Boxille askellusta 6 KP-tempausta

  • Fitness Workout

    STRENGTH

    Every 2:00 x 4 sets
    10 Deadlift

    WOD

    AMRAP 12 Minutes:
    12/9 calorie Machine
    12 Jumping Pull-Ups
    6/6 DB Push Press @15/10kg

    Rx+:
    Kipping Pull-up
    DB Push Press @22.5/15kg

    ACCESSORY

    3 rounds of:
    8/8 Banded Dead-bug
    8/8 Kneeling Pallof Press

  • 24.4.2026 Workout warmup Workout

    2 Rounds
    5 Scapular pull-ups
    3 Strict pull-ups
    1 Active/passive shoulder extension (use a stick, each position 10-seconds)
    5 Tension swings (sponge/block between feet)
    +
    Build up to workout weight for the power clean and jerk
    * Between sets: bar muscle-up drills
    3 Supine kipping pull-up drill (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill
    3 Jumping bar muscle-ups with hip snaps (to work on timing)
    +
    1-2 Rounds
    200m Row @ target pace
    5 Box jump overs, 24/20″ (step down)
    3 Power clean and jerks @ workout weight
    1-3 Bar muscle-ups

    – Rest 0:30 between rounds –

  • STRENGTH CLASS Workout

    A)
    Back squat
    1x3@80%
    1x2@85%
    2x2@87,5%
    1x4@80%
    1x5@70%

    B)
    3 sets
    12 Bulgarian ring row
    Technical max rep push up

    C)
    2 sets
    Barbell biceps 21
    15 DB cleavage cutter

  • Find your 1RM in 12min Strength

    Every 90sec x 8

    1-2 5 reps
    3-4 3 reps
    5-6 2 reps
    7-8 1 rep

  • Superset #masu Workout

    Superset:

    Biceps curl
    Triceps extensions
    Back lateral raises

  • Conditioning Workout

    Partner wod ( You GO, I GO)

    100-80-60-40-20 cal row
    After each set complete:
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    Timecap : 32 mins

  • Basic WOD: Accessories Workout

    AMRAP8
    10 rear delt fly
    5+5 plank to high plank
    10-20 windshield wipers

    AMRAP8
    20 banded facepull
    5 ab wheel
    10-20 russian twist

  • Fitness Workout

    Partner wod

    AMRAP 15 Minutes (You go,I go)
    10-10 Air Squat
    8-8 Incline Push up
    12-12 Abmat Sit-up
    10-10 Reverse Lunges (5/5 each)
    30s-30s Plank

    Rx+:
    Goblet Squat @24/16kg
    Push up
    Plate Sit-up @15/10kg
    Goblet Reverse Lunge

    2' Rest

    AMRAP 15 Minutes
    15 Synch. USA Swing @16/12kg
    20 cal Machine (YG,IG)
    15 Synch. Burpee
    20 cal Machine (YG,IG)

    Rx+: @24/16kg

  • 20.4.2026 Intervals Workout

    4 intervals, alt B1/B2

    B1. AMRAP 4
    Run @ 3k pace

    – Jog 3:00 @ easy for recovery –

    B2. EMOM 4
    10/7 (cal) Air/Echo bike
    AMRAP SkiErg for distance

    – Air/Echo bike 3:00 @ easy for recovery –