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

  • RestDay! Workout

    Hyvää Juhannusta Kaikille <3

  • For time Workout

    3 rope climbs
    15-12-9
    T2B
    Strict hspu
    3 rope climbs

  • 19.06.2025 Workout

    Deadlift

    A) Build Up To Days Heavy 1RM

    B) 2x3 @85-90% From 1RM
    *rest 3min between sets

    Strength

    A) 4x Superset:

    • 10 Bent Over Barbell Row (myötäote)
    • Max Reps: Strict Chin Up (1 RIR)

    *rest 3 min between

    B) 3-4x Superset:

    • 10-15 Romanian DL (2x DB)
    • 45-60s Spanish Squat Hold

    *rest 3min between

    Metcon

    30min EMOM:

    1: ”x” Reps bMU
    2: 20-25 GHD
    3: 6-7 Wall Walk
    4: 60 DU
    5: Rest

  • Juoksu 4,5 km Workout

    For time:
    Run 4,5 km

  • EASY: You go, I go, We go Workout

    8 rounds for time w/ partner, YGIG for rounds:
    4 bar over burpee
    8 power clean
    24 DU / 36 SU
    8 front squat
    - rest 30s between partners

    TC: 25min

    HUOM! Voit tehdä molemmat versiot päivän treenistä kaikilla tunneilla.

  • PTG TO 19.6.2025 Workout

    LÄMMITTELY
    Tekniikkatikkaat
    Liikkuen availut ja aktivoinnit

    CIRCUIT
    4 kierrosta - 40s./20s.
    1. Tempaus vuorokäsin kp
    2. Farmarikävely 1 KK
    3. Goblet squat
    4. Sivutaivutus seisten KK
    5. Köydet

  • WOD 19/06/25 Workout

  • Loppurutistus Workout

    GHD 3 x 15 ( + 5kg )
    Db snatch 3 x 16 ( 15 kg)
    10min easy pace row

  • 10 rounds: Wall Ball / HSPU / Clean Workout

    10 rounds for time:
    • 5 Wall Balls 20/14#
    • 3 Handstand Push-ups
    • 1 Power Cleans 185/115#
    Goal: < 10 min.

  • HYROX Workout

    Partner workout

    AMRAP 10 mins
    Partner A : 400m run
    Partner B: AMRAP of 20m sled push@40/30kg + 20m sand bag carry @45/30kg
    ( Switch when run is complete)

    REST 3 mins

    AMRAP 10 mins
    Partner A : 30 machine cals
    Partner B: AMRAP of 10 wall ball@ 9/6kg + 10 KB deadlift @2x24/16kg
    ( Switch when machine cals are complete)

    REST 3 mins

    AMRAP 10 mins
    Partner A : 40m bodyweight walking lunges
    Partner B: AMRAP of 10m burpee broad jump + 10 butterfly sit up
    ( Switch when lunge is complete)