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

  • Box jump EMOM10 Workout

    Pick a number of box jumps to do for EMOM10

  • Ski 10cal + Echo bike AMRAP: 5x 0:30/2:30 Workout

    E3MOM x5, score = bike calories:

    • 0:30: 10 cal ski + AMRAP Echo/Assault bike
    • Rest 2:30

  • KAHVAKUULA RUUVIKATU Workout

    1.) 3 kierrosta
    - Leuat x 5-10 tai rengassoutu 10-15
    - Am.heiluri x 15
    - Commando x 10
    Huili 1 min kierrosten välissä

    2.) 3 kierrosta
    - wall walk x 2-5
    - rive+työntö 1kk x 5/käsi
    - tähtilinkkari x 20
    Huili 1 min kierrosten välissä

    3.) 3 kierrosta
    - avustettu 1. käden punnerrus x 5/käsi
    - SU / DU 60 sek.
    - high pull 2kk x 10
    - polvenkierto lankku x 10
    Huili 1 min kierrosten välissä

    4.) supersarja x 3
    - supermies nostot 30 sek.
    - hollow rocks 30 sek.
    Huili 30 sek.

  • Ma 27.10.2025 perus: kyykky Strength

    Kyykky 3x3x70%, 1x75%, 1x80%

    Stoppi-kyykky 2x6x40%
    -3s stopit

    Jalanloitonnus kumpparilla 3x20 / jalka

    Painijan kyljet 3x15/15

  • 27.10.2025 3 rounds Workout

    3 Rounds @ 2 RIR

    8-12/side Single-leg hip thrusts
    8-12/side KB sidebends
    8-12/side Copenhagen plank lift-offs*

  • SIMPL! Bodyweight Workout

    30 min

    • 1,2,3,4,5...

    Pushups
    Back ext.
    Squats
    Situps complex
    Alt. Lunges (double)
    Burpees

    Situps complex: 1 regular situp, 1 Situp to left leg, 1 setup to right leg

  • MamaWod Workout

    :45 sec. On/ :15 sec. Off x3 rds:

    1: machine 1.
    2: 5 american kb swing + max deadbug
    3: sit up
    4: 5 push up to renegade row + max r.twist
    5: 5 d-db box step up + max squat
    6: 10 mountain climber + max plank hold
    7: 5 plate gtoh + burpee to plate
    8: machine 2.
    9: rest🫶

  • Pre-wod clean Workout

    5 sets
    Clean dl
    Clean pull
    Hang pwr clean
    Low hang pwr clean

  • Voima1 Strength

    Voima: askelkyykky
    +
    Tb 25x, soutu 22kcal, leuat 30x, soutu 22kcal, tb 25x, soutu 22kcal

  • 28.10.2025 Workout

    Push And Pull Waves

    Wave #1:

    Push Press: 8-6-4

    Weighted Pull Up: 2-4-6

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Wave #2:

    Push Press: 6-4-2

    Weighted Pull Up: 6-8-10

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Metcon

    6x3min On/1min Off:

    • 20cal BikeErg
    • 8 Burpee 2 Target
    • 10 T2B / 10 Kipping Pull Up

    *vuorokierroksin T2B ja Pull Up
    *jatka aina samasta kohasta mihin jäit levon jälkeen

    Accessories

    4 Rounds For Quality: