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

  • 12.3.2026 FRONT SQUAT Strength

    3@work up to 3RM, rest btw sets 2-3min *2@up to 80% *varmistajat sivuilla

  • 12.03.2026 Workout

    Tempo Run

    2km Easy Z2 WU
    Into,

    3 Rounds:

    • 5min @PK-VK Kynnys
    • 4min @VK
    • 3min @VK +

    2min walk between rounds

    Cooldown:
    1-2km Easy Jog

  • 12.03.2026 Workout

    Skill

    A) for 10-15min:

    Choose one for practice:

    • HSW Ramp / Obstacle Course
    • Free Standing HS
    • rMU

    B) EMOM 12:

    1) 45s Ski Erg (VK)
    2) 20-30 Double Crossover
    3) 1 Set of rMU/ HSW Ramp/ Obstacle Course

    Gymnastic Strength

    A) EMOM 9-12:

    1) 10-15 Kipping Ring Dip
    2) 20-30s Chin Over Bar Hold
    3) 20-30s L-Sit Hold

    B) 3-4x For Quality:

    • 10-15 Lu Raise (2x Plate)
    • ”X” Reps of s. Hspu + 20-30s Hs hold
    • 15-20 Banded Face Pull

    C) Optional
    3-4x For Quality:

  • Keskiviikon takaketju Workout

    Deadlift
    5-5-5-4-4-4
    Heavy pendley row
    5-5-5
    Heavy bent over row
    10-10
    GHD Back extension
    Set 1: 5 sec hold x 6
    Set 2: AMRAP
    Set 3: max hold

  • Kettlebell Workout

    A)
    4 rounds
    10 goblet cyclist squat
    10 single arm row + 5 press @same weight

    B)
    3 rounds for time
    10 double KB deadlift + push up
    15 alt. dead clean
    30 Russian swing

    C)
    EMOM 8’
    1: 10 overhead sit up
    2: 12 pull through

  • 11.03.2026 Workout

    Press

    A) E2MOM X3

    • 6 Strict Press

    *RIR 2

    B) E90SEC X3

    • 4 Strict Press

    *RIR 1

    C) EMOM X3

    • 1 Strict Press

    *days max

    Front Squat

    E3MOM X6:

    1-2: 3 Reps (1RIR)
    3-4: 2 Reps (Heavier)
    5-6: 1 Rep (more rauta)

    Metcon

    4 Rounds For Time:

    • 15 Cal Echo
    • 10 bMU
    • 6 Devils Press @2x50lbs

    rest 2min between rounds

    Accessories

    3-4 Rounds For Quality:

  • 10.3.2026 Isometric Holds, Strength Workout

    Isometric holds – 3 Rounds

    0:15-0:30 Ring support hold
    0:15-0:30 Chin over the (pull-up) bar hold
    0:15-0:30 Bottom of ring dip support
    0:15-0:30 Hanging L-sit hold

  • 10.3.2026 Dip & Row, Strength Workout

    Alternate B1/B2

    B1. Strict ring dip – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

    B2. Inverted row – 3-4 x 8-12 @ RPE 8 (2 RIR), tempo 2022, rest 2:00 before B1

  • 10.3.2026 5 rounds, Strength Workout

    5 Rounds, go every 2:00

    1 unbroken set of touch-and-go squat snatches @ 40-50%1RM

    Intent. Single unbroken set each time. Accumulate as many EXCELLENT repetitions as you can. Use the rest of the time each round to recover and re-focus.

  • Back on Track (Strength vk11) Workout

    Zone 1:
    -KB/DB Reverse Lunge x 6
    -Slam Ball Russian Twist x 6
    -KB/DB Explosive Squat x 6

    Zone 2:
    -SB Lunges 30m
    -RT Heavy Row (9–10)

    Zone 3:
    -BB Banded Row x 5
    -BB Banded High Pull x 5

    Zone 4:
    -10-20 Narrow Pushup
    -Heavy Ski (9-10)

    Zone 5:
    Run incline (7-10%)
    -1min Easy Pace
    -1min Moderate-Fast
    -30s Fast-Sprint

    Zone 6:
    -Sled Pull 10m (Timer)
    -Airbike

    -2 Rounds
    -3 min work/30s rest
    -1,5min between rounds
    -4 athletes per station