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

    5 x 3min Man maker’s
    Punnerrus
    Renegade row
    Heiluri
    High pull
    Rive
    Työntö
    Etukyykky

    Tee kahdella saman painoisella kuulalla, jokaista liikettä 1 toisto sujuvasti putkeen.
    Erät 3 min AMRAP, huili 1,5min erien välissä.

    8 kierrosta 45sek työ, 15sek huili
    8 wall ball
    Max am.heiluri

    ”tulos” on heilurien määrä

  • Back Squat 6 x 3, 1 x 3+ Strength

    Back Squat
    • 6 sets of 3 reps at 75% NT1RM
    • 1 set of 3+ reps at 75% NT1RM

  • Bench Press 6 x 3, 1 x 3+ Strength

    Bench Press
    • 6 sets of 3 reps at 75% NT1RM
    • 1 set of 3+ reps at 75% NT1RM

  • 12 min AMRAP: BMU / Row / Front Squat Workout

    12 min AMRAP:
    • 2 Bar Muscle-Ups
    • 12 Row (calories)
    • 12 Front Squats 95/65#
    Barbell starts from the ground. Goal: complete 5 rounds.

  • Amrap 20min Workout

    Assault bike
    20min

  • 24.3.2026 EMOM ( Strength ) Workout

    EMOM 15 (0:40/0:20)

    1) Strict toes-to-bars
    2) Wall-facing handstand push-ups
    3) Kipping toes-to-bars
    4) Kipping handstand push-ups
    5) Rest

    Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets.

    Movement options.
    Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
    HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
    HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

  • 24.3.2026 EMOM ( Strength ) Workout

    EMOM 12

    1) Wall walks (0:40/0:20)
    2) Chest-to-bar pull-ups (0:30/0:30)
    3) Air bike @ easy pace

    Flow. Work for 40-seconds on wall walk, 30-seconds on chest-to-bar, and the full minute on the air bike.

    Intent. Improve your Wall walk and Chest-to-bar efficiency and stamina, use the air bike for recovery.

    Note. Make sure to stop on chest-to-bar IF you think your hands will tear. Cap the reps at 60 chest-to-bars if you get there.

  • 24.3.2026 EMOM ( Strength ) Workout

    EMOM 12

    1) Rope climbs (0:40/0:20)
    2) Overhead squats @ 50%1RM OHS (0:30/0:30)
    3) Row @ easy pace

    Flow. Work for 40-seconds on RC, 30-seconds on OHS, and the full minute on the row.

    Intent. One (1) unbroken set (for OHS and AMAP for RC) on each minute to accumulate as many repetitions as you can. Aim to not go to failure on the sets.

  • Deadlift 8 Strength

    5*8 Deadlift, build to heady

  • TECHNICALLY STRONG Workout

    Gymnastics
    30min

    Beginners
    Kipping & T2B

    Intermediate
    Kipping & butterfly technique.
    Pullups & C2B

    Advanced
    BMu & RMu

    WOD
    30sec work/30sec rest

    4 rounds
    - Hollow to superman
    - dead hang
    - high box jumps
    - T2B/pull-ups/C2B/BMU practice