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

  • Conditioning Workout

    With a running clock with a partner:
    0:00 - 10:00
    10 DB Renegade Row @2x22,5/15kg
    8 DB Front Squats
    8/6 Cal Row / Ski
    *One athlete completes a full round at a time

    10:00 - 20:00
    10 DB DL @2x22,5/15kg
    8 DB Thruster
    8/6 Cal Row / Ski
    *One athlete completes a full round at a time

    22:00 - 30:00
    P1: 1 min max cal Cardio Machine
    P2:
    -20 m DB Farmer Carry
    -10 DB Front Rack Reverse Lunges
    -20 m DB OH
    (then switch)

  • 200126 metcon Workout

    EMOM24

    1. Wallball
    2. Situps
    3. DB hang clean & jerk with 1 DB
    4. Devil's press with 1 DB
    5. Cal machine
    6. Rest

  • 200126 strength Strength

    Back squat

    5x5 reps

  • Thruster Strength

    3 Sets:
    3 Thrusters
    - By feel
    - Rest as needed

  • Hyrox-kokeilu Workout

    70s on 20s off

    Soutu
    Kävely juoksumatolla
    Kelkan työntö ja veto, lisäpainoina 25&50kg
    Wall ball kevyellä pallolla, oisko ollu 4kg
    Burpee broad jump
    Farmer carry 16kg kb x 2
    Lunges 20&30kg säkki
    Ski erg

  • Syvä pääty Workout

    Skills

    Metcon
    Ihmetellään terwa throwdown lajeja

  • 3 rounds cardio circuit Workout

    3 rounds for Quality:
    - 10 GHD sit-ups
    - 10 GHD Back extensions
    - 20 (10 per side) Seated Twist
    - 5/5 WindMills

  • 20.01.2026 Workout

    Push Jerk

    E90SEC X4-6:

    • 3 Push Jerk (älä tiputa välissä) *@2-3 RIR

    Split Jerk

    E2MOM X6-8

    Gymnastics

    EMOM 12:

    1: 1 Set of rMU
    2: 30 Heavy DU
    3: 45s Easy Ski Erg

    Strength

    A) 3x Superset:

    *rest 3min between rounds

    B) 3x Superset:

    • 10-15 Banded Sumo Pull
    • 10-15 Lu Raise (2x Plate)

    *rest 3min between rounds

  • PTG TI 20.1.2025 klo 10 Workout

    LÄMMITTELY
    Kuminauhajumppa hartiarenkaan alueelle

    Availut koko kroppa
    • AKK jalan kurotuksella - pakaran venytys
    • 90/90 takakäden kurotus + kierto kohti takajalkaa
    • Toinen jalka suorana --> nousu säären päältä
    • Toispolviseisonnassa jalka sivulla venytys + lonkan sisäkierto
    • Skorpioni
    • Kylkimakuulla käden pyöräytys
    • Kädet selän takana lapojen lähennys

    VOIMA AMRAP
    20min
    8-10 x pull over venytyksellä
    8-10 x goblet squat kannat korotettuna
    6-8 x leuanveto / vaakasoutu
    6-8 x pystypunnerrus toispolviseisonassa oik. + vas.
    10-12 x perhosvatsat

  • Kettlebell Workout

    A)
    4 rounds – 90” rest btw.
    8 push up on KBs
    8 double KB deadlift
    8 double KB front squat @lighter weight

    B)
    3 rounds – 90” rest btw.
    5 double KB hang clean
    5/5 double KB kickstand deadlift
    5 double KB strict press @lighter weight

    C)
    2 rounds – 2’ rest btw.
    20 unbroken double KB snatch @moderate weight