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

  • 19022025 Workout

    Emom 20

    3 wall walks
    10 dbl db front rack lunges
    10 toes to bar
    10 alt db snatch
    40s plank hold

  • 19.2.2025 Accessory Workout

    3 Rounds @ 1-2 RIR

    8-10/side Powell raises
    8-10 DB Pull across
    8-10 T-Y-Is

  • Teinit 190225 Workout

    Leuka emom 10
    2-3 leukaa (kuminauhalla tai ilman)

    Amrap 30 min
    2 Wall Walk/käsilläkävely
    6 Dippi
    6 Jalkojen nosto/T2B
    10 etuheilautus
    10 kyykky

  • EMOM4 Workout

    -4 hspu
    *try to do with same scaling than last week.

  • Partner WOD (Deload) Workout

    You go, I go – 0:30 work / 0:30 rest

    20 min
    Ski (0:30)
    KB Swing (US) 24/20kg (0:30)

    2 min Rest

    20 min
    Assault Bike (0:30)
    Burpees (0:30)

    2 min Rest

    20 min
    Row (0:30)
    T2B (0:30)

    2 min Rest

    20 min
    Skillmill Run (0:30)
    Sandbag Hold (70/50kg) (0:30)

    Keep all machines at Zone 2 heart rate. Perform the paired movement continuously.

  • 160225 metcon Workout

    AMRAP12

    4 dbl db push presses
    6 toes to bar
    8 push ups
    10 abmat sit ups

  • Viikko 8 Workout

    Ja hommat jatkuu, pitkää treeniä tulossa ja kuormittavaa kokonaisuudeltaan. Muista syödä ja levätä välissä hyvin ja sit voimaosioiden jälkeen energiaa huiviin ja 10-15 min taukoa/preppausta kunto-osioon -> menoksi.

  • 16.02.25 Workout

    Deadlift

    E3MOM X6:

    Set 1-2: 8 Deadlift @Light
    3-4: 6 DL @Mid
    5-6: 4 DL @Heavyish

    *Älä mee kovin raskaisiin. Menee paikat iha tukkoon muuten

    Lower Body Strength

    4x Superset:

    Gymnastics

    EMOM 16:

    1) 45s Ski (easy)
    2) 1 Set of bMU
    3) 45s Ski (easy)
    4) 5-7 Wall Walk

    Accessories
    3-4x For Quality:

    -10/10 KB Side bend
    -20-30s Hanging L-Sit Hold
    -20/20 Banded Russian Twist

  • STRENGTH (Accessory) Workout

    3 rounds as a super set
    20s side plank R
    20s side plank L
    20s hollow hold
    -rest 90s between rounds

  • Main site Saturday 250215 Workout

    For time

    • Row 350/500 meters in as few pulls as possible
    • Perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round.