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

  • 22.1.2026 3-5 rounds Strength

    3-5 Rounds for quality

    16/12 (cal) BikeErg
    8 Power cleans @ increasing weight*

    – Rest is time needed to add load –

    Number of rounds. This is all about quality practice. If it becomes a survival battle it’s time to stop.
    Flow. 16/12 (cal) BikeErg into 8 power cleans (start at least first 2 rounds as touch-and-go, unbroken set, then you can break the heavier ones up where needed), increase weight for next round and continue.

    • The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up)

    Starting weight suggestions. 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs)

    Weight increments. You can go up in 5kg or 10kg jumps (10lbs or 20lbs)
    Intent. Work on maintaining your technique and rhythm with slightly elevated heart rate. Aim to connect each rep together smoothly and pay special attention to return from overhead back to ground. Your success here is measured on quality not time = don’t rush the sets, focus on moving and breathing well.

  • Pn-reenit Workout

    Tempaustekniikkaa raakatempauksia 25-30kg

  • Weightlifting Workout

    Part A).
    Skill Primer
    Tall Clean from Toes & Pause Split Jerk (5-8 sets x 2+3 / 0:03 pause in split)

    Part B).
    Hang Clean & Split Jerk
    (8 sets x 2+1 / 60%-75%)

  • 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