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

  • KAHVAKUULA RUUVIKATU Workout

    1. Osio: 3 kierrosta
    15 Sumo maastaveto 1kk
    10 Pystypunnerrus 2kk
    30 sek Hollow pito
    1min huili kierrosten välissä

    2. Osio: 3 kierrosta
    10 Sumo SJMV 2kk
    10 Rengassoutu pito ylhäällä
    10 Punnerrus
    10 Lankku polven kierto
    1min huili kierrosten välissä

    EMOM12 2 kierrosta
    45 sek Amerikan heiluri
    45 sek Yhden käden soutu nopealla vaihdolla
    45 sek Russian heiluri raskas kk
    45 sek Abmat istumaannousu
    45 sek Heilurikäännös
    45 sek Hallittu jalkojennosto vatsat

  • 6.10.2025 AMRAP 40 Workout

    AMRAP 40

    40/30 (cal) Machine 1
    40/30 (cal) Machine 2
    40/30 (cal) Machine 3

    – Rest 2:00 between rounds –

    Next round starts on the next machine in the sequence:
    1 – Row → SkiErg → Air bike
    2 – SkiErg → Air bike → Row
    3 – Air bike → Row → SkiErg
    4 etc. – repeat from top
    Tip. Keep moving (walk) and breathing between rounds to help you recover better (vs lying down)

  • 08.10.2025 Workout

    Power Clean

    A) Build Up To Days Heavy

    • 1 PC + 1 Hang PC

    B) 1min on/1min off X5

    • 8 Bar Over Burpee
    • Amrap: PC @85% from complex

    C) Clean Pull

    4x2 @110%

    *rest 2-3min between

    Strength

    A) 4 Rounds:

    • 8/8 Front Foot Elevated Split Squat (BB or DB) *rest 60s
    • 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

    B) 3-4 Rounds:

    • 10/10 DB Bent Over Row
    • 10-15 Lu Raise (2x plate)
    • 10-15 DB Skull Crusher

  • MamaWod Part2. Workout

    1:30 on/ 1:30 off x6:

    A) 9 cal row + max kb swing
    B) 9 cal bike erg + max empty bb thruster

  • MamaWod Part1. Workout

    E1:30 x5:

    2-2-1-1-1 Push press

  • Ildmar 2.0 - Biker cindy Workout

    E3MOM x 20

    Every 3:00 minute
    Round of Cindy*
    Max meters Bike erg

    With weight vest (9kg)
    Start the workout with cindy

    *Round of cindy = 5 pull ups, 10 push ups, 15 air squats

    Target: 20km Bike erg (1km/round)

  • STRENGTH CLASS Workout

    Week 5
    Back Squat
    4x7 paused back squat @75% of 1RM (RIR1-2)

    A)
    3x3 paused pull up (weighted/ weighted neg./ 3x12 heavy ring row) - 2” paused on top pos.
    3x5 strict hspu
    (def./suf. hspu, box hspu, pike push up) @rpe7-8

    3 rounds
    A) 10-10x KB leg extension (KB)
    B) Coppenhagen plank 30-30” hold
    C) 15 biceps curl with double db @mid-heavy

  • La 4.10.2025 perus: penkki2 Strength

    Pystypunnerrus 5x5x75%
    -pystärin maksimista

    Vipunostot taakse 3x20
    Vipunostot maaten 3x20
    Ojentajat kumpparilla 3x20
    -superina

    Hauiskääntö 4x15

  • Main site Friday 250926 Workout

    For time

  • 07.10.2025 (AM or PM) Workout

    Gymnastics

    A) EMOM X8:

    • 1 Set of rMU

    B) Ring Strength:

    3-4 Rounds Of:

    • 20-30s Ring Dip Hold *rest 30s
    • 20-30s Ring Support Hold *Rest 30s
    • 20-30s Chin Over Ring Hold *Rest 30s

    C2B Test

    A) Max Reps C2B

    *Rest 2min

    B) E90SEC X5

    • 1 Set of C2B (40-50% of Max Reps)

    Accessories

    A) 4 Rounds For Quality:

    • 10/10 DB Z-Press
    • 10-15 Feet Raised Ring Row

    B) 4 Rounds For Quality:

    • 20/20m KB Mixed FR Carry (OH+FR)
    • 20/20m KB Farmers Carry
    • 10/10 KB Side Bend