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

  • 15.8.2026 Deadlifts, Strength Strength

    Deadlift (All B1, then B2)

    B1. Deadlift – 2 x 3 @ 80%, rest 3:00 b/t sets

    B2. Romanian Deadlift – 2-3 x 6-8 @ 2-3 RIR (60+%1RM DL), rest 2:00-3:00 b/t sets

  • Pienryhmätreeni 13.8.2026 Workout

    LÄMMITTELY
    Kuminauhalla aktivoinnit
    Availut:
    • selkärangan eri suunnat
    • rintarangan ojennus + kierrot
    • kyyhkynen
    • lonkan eri suunnat

    AMRAP 20min
    10 x maljakyykky
    10 x etuheilautus
    10 x lankussa painon siirto
    10 + 10 gorillasoutu
    10 x pystypunnerrus kk/kp
    5 x / puoli lastausliike

  • 13.8.2026 Med Komppis ( BasicWod ) Workout

    AMRAP 13, IGYG

    Row 10/7 Calories
    7 + 7 Hang Dumbbell Snatch
    7 Front Squats 50/35kg ( From rack )

  • AF 2026 #masu Workout

    AF WEEK 31, Day 3

    CONDITIONING 2: (20.9.2024)
    AMRAP 5:

    3 Deadlift
    30 DU

    RPE 5, hit this one with maximum intensity.

    Target: 7+ rounds. Touch and go reps with the deadlift and keep
    transitions fast. Bar should be heavy, but doable.

    Rxd: 100/70kg
    Masters: 90/60kg
    Advanced: 120/90kg

    Tailoring Options:
    Decrease loading.
    DU→ go with 20 reps or single unders.

  • Wod Workout

    60min amrap:
    Pyörä 1000m
    Juoksu 400m
    Hiihto 400m

  • Ride the lightning - Valoa kohti! Workout

    7 x 7min.
    1000m Bike
    500m Row
    12 Push up
    20 Sit up

  • Rapakko Workout

    VOIMA 3x
    6 Maastavetoa v2
    8 Renegaderow

    Metcon 10x 30s ON 30s OFF
    1) Kone
    2) Kp-tempaus
    3) Ilmakyykky
    4) Vuorikiipeilijä
    5) Lepo

  • Rapakko Workout

    Voima 3x
    6x Takakyykky v2
    6+6 Pystypunnerrus käsipainoilla v2

    Metcon
    6x1min on 1min off
    A) 3 Burpeeta 4+4 Kp-tempausta
    B) Kone

  • 8.8.2026 EMOM 10 ( Strength ) Workout

    EMOM 10

    1) Chest-to-bar pull ups (0:30 work / 0:30 rest)
    2) Double-unders (0:40 work / 0:20 rest)

    Intent. Accumulate repetition volume to improve your chest-to-bar/double under capacity

  • 8.8.2026 EMOM 10 ( Strength ) Workout

    EMOM 10 (0:40 work / 0:20 rest)

    1) Handstand push ups*
    2) Rope climbs, 15’

    • Aim to fit in at least 2 sets of HSPU each minute. This means we want you to 1) move fast when doing HSPUs, 2) practice breaking them into sets with short recoveries. Choose the hardest variation you can get at least 8 reps/minute with (see movement options).

    Intent. Accumulate repetition volume to improve your HSPU/RC capacity

    Movement options.
    Handstand push-up → Strict deficit HSPU, 3.5/2” → Kipping deficit HSPU, 3.5/2” → Wall-facing HSPU → Strict HSPU → Kipping HSPU (control the descent/negative) → Standing HSPU variation of choice
    Rope climb → Pulls to standing from the floor