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

  • 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

  • 6.6.2026 Hulinat Sawolla! Workout

    Ei wodeja!