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

  • 26.6.2025 Strides Workout

    Strides

    6-8 x 200m @ mile pace*
    – Walk back slowly for recovery –

    • RPE 8-9/10, Fast but not forced pace. NOT all out 200m.

  • Conditioning Workout

    A)
    Every 3 mins x 5 sets
    21 USA swing @24/16kg
    15 sit up
    9 burpee pull up

    Remaining time is rest!

    REST 3 mins

    B)
    Every 3 mins x 5 sets
    21 goblet squat @24/16kg
    15/12 cal row
    9 t2b
    Remaining time is rest!

  • Rukan puolimaraton Workout

    Fatal 40 mukaellen, paritreeni, split however

    400 meter Run
    70 Wall Balls (20/14 lb)
    400 meter Run
    70 Hang Cleans (95/65 lb)
    400 meter Run
    70 Pull-Ups
    400 meter Run
    70 Deadlifts (95/65 lb)
    400 meter Run
    70 Push-Ups
    400 meter Run
    70 Box Jumps (24/20 in)
    400 meter Run
    70 Kettlebell Swings (24 kg)
    400 meter Run
    70 Toes-to-Bar
    400 meter Run
    70 Air Squats
    400 meter Run
    70 Hang Snatches (95/65 lb)
    400 meter Run
    70 Double-Unders
    400 meter Run
    70 Sit-Ups or GHD
    400 meter Run
    70 Burpees
    400 meter Run

  • Pn-reenit Workout

    Vauhtipunnerrus te-ote + vala + allepud 2+2+2
    15,15,25,25

    Tempaus pp + tempaus pa 1+1
    29,31,32,34,35 jotaki pariki kertaa samalla painolla

    Rive pp + rive pa + työntö 1+1+1
    35,40,45,50

    Etukyykky 2s stopila
    5x3
    35,45,55,55,55

  • 24.06.2025 Workout

    Snatch

    Snatch Waves
    E2MOM X9

    Wave 1:

    • 3 Squat Snatch @70%
    • 2 @75%
    • 1 @80%

    Wave 2:

    • 3 @75%
    • 2 @80%
    • 1 @85%

    Wave 3:

    • 3 @75-80%
    • 2 @80-85%
    • 1 @85-90%

    Back Squat

    • 1x5 @75-80%
    • 1x4 @80-85%
    • 1x2 @85-90%
    • 2x2 @days heavy

    Metcon

    EMOM 20

    1: 15 Cal Row
    2: 8-10 Burpee Box Jump Over
    3: 12 Cal Echo
    4: 12 American KB Swing @32kg

  • Bench press 5,5,5,5,2,2,1 Strength

    Bench press 5,5,5,5,2,2,1

  • 25.06.2025 Workout

    Hyrox Engine:

    3 x 10min AMRAP / Rest 3min Between:

    A)
    - 5,10,15,20,25,30... Wall Ball
    - 40m KB Farmers Carry (2x24kg)

    B)
    - 10 Burpee Broad Jump
    - 20m Walking Lunge (2x30lbs DB)
    - 20 V-Up

    C)
    - 1min Erg (run, ski,row,bike) (VK)
    - 20m Heavy Sled Pull/Push (Alternate each round)

    Optional Accessory

    A) 3-4x

    *Rest as needed

    B) 3-4x

    • 1 Set of Banded Pull Up (Vihree kumppari)
    • 10-15 KB Front Raise

    *Rest as needed

  • Crosstraining kestävyys - Sunnuntai Workout

    24 minuutin perus- ja vauhtikestävyysharjoitus

    Lämmittely 12min
    2min ergo
    5+5 boksille nousu
    10 "plate hop" eli hyppelyt levypainon päälle
    15 kahvakuulaheilautus pään päälle

    Harjoitus (Syke 60–75%/HR max ja 75–85%/HR max)
    6x4min, 1min lepo
    A) ergo
    B) 5 boksihyppy, 10 kahvakuulaheilautus, 20 DU/SU

    Harjoituksessa vuorottelevat ergometrilla tehtävä osio ja AMRAP-osio. Tee ergo-osio kevyemmin ja palauttavammin, kun taas AMRAP-osiossa syke saa nousta.

  • Dirty Sixty Workout

    6 Rounds For Good Health:

    10 Box Jump Overs 60/50cm
    10 Pull Ups
    10 KB Swing 24/16kg
    10 Walking Lunges
    10 Toes To Bar
    10 Push Ups
    10 Back Extensions
    10 Wallball 20/14lbs
    10 Burpees
    10 Cal Ski Erg

  • 25.6.2025 Active Recovery Workout

    3 rounds for quality
    10 Blackburns
    5 e/side 90/90 to external rotation
    10m Inchworms
    5-minute Bike or Row
    3 rounds for quality
    10 Table top raises
    5 e/side Elevated ankle lunges
    10 Strict high pulls e/side
    5-minute Bike or Row