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

  • Fitness Workout

    SKILL- Kipping Swing

    1. 3x10-15s Active Hang on bar in Hollow pos.
    2. 3x5 Hanging Hollow Box Drill (box front)
    3. 3x5 Hanging Arch Box Drill (box behind)
    4. 3x5 Banded Beat Swing
    5. 3x5 Kipping Swing

    Rx+:
    1: Hold a light DB between feet
    2-3: 2-3s pause at hollow/arch pos.
    4-5: 3x8 reps

    WOD

    AMRAP 12 Minutes
    12 Tuck-up
    6/6 Dumbbell Thruster@15/10kg
    48 Simple Under

    Rx+: V-up, @22.5/15kg, 24 Double Under

    ACCESSORY

    3x
    15 Banded Face Pull + External Rotation
    12/12 Single Arm DB Scapula Shrugs

  • Run 8×1km Workout

    8 rounds:
    1km run
    1min rest

  • Viikko 25 Workout

    Vika kierto nykymallia käyntiin.

  • 25min mamafit Workout

    Emom 9
    1. Bike
    2. Su/du
    3. Ski

    Emom 14
    1. Ringrow/pushup
    2. Db/kb Reverse lunge

  • Interval grinder Workout

    2 min on/1 min off
    2 min on/1 min off
    2 min on/1 min off
    3 min on

    7/9 cal echo bike + 9/11cal row
    20 pull up (split)
    Amrap synchro db snatch 15/22,5

    Scaled: kipping knee raises, 10/15 db

  • Front squat Strength

    4 x 66kg, 3 x 74kg, 2 x 81kg, 1 x 88kg

  • Conditioning Workout

    Partner workout
    In 9 mins x 3 sets / 3 mins rest
    10 synchro alt Devil's Clean & STOH @ 22,5/15kg
    20/15 cal row (YG,IG)
    30 synchro box jump@ 60/50cm
    40 incline push up (YG,IG)
    50 synchro air squat Rx+ : DB goblet squat @22,5/15kg
    max rep cal row in remaining time ! (YG,IG)

  • Rapakko Strength

    Etukyykky
    4x3, nousu v1-v0

    10min AMRAP
    6+6 Raakarive riipusta KP/KK
    12m Askelkyykkykävely
    10 Cal tai hallin päätyyn ja aidalle juoksu

  • 6.6.2026 Choose... Workout

    Choose one of the options for the day

    A) Option 1 – Long bike

    1 hour Bike @ base*

    • Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

    B) Option 2 – Long run
    8 – 10km* Run @ base*

    • Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

  • Core #masu Workout

    3x

    10 Crunches
    20 Alt. V-ups
    30s Plank