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

  • Quick blast 2.0 Workout

    4 rounds for time:

    20 cal row
    8 burpee over erg

    X2GT

  • Foundational 91 (Modified) 2.5.2025 Workout

    Section duration: 40 mins
    Athletes stay at each zone for 8 minutes, with 40 seconds at a station followed by a 20-second switch.
    Each athlete performs 4 rounds at each station before moving on.
    Once athletes leave a zone, they do not return.

    Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
    Zone 1

    A - Hot Feet Sprawl, B - Row Sprint

    00:40
    Hot Feet Sprawls
    00:40
    Row Sprint

    Zone 2

    A - Plank, B - Sled Pull

    00:40
    Crucifix Plank
    00:40
    Arms Only Sled Pull

    Zone 3

    A - Pushups, B - Skierg Sprint

    00:40
    Narrow pushup
    00:40
    Sled push

    Zone 4

    A - Swings, B - Plank jacks

    00:40
    KB Gunslinger Swing
    00:40
    Alt Plank Jacks

    Zone 5

    A - Clusters, B - Hollow Body Flutter Kicks

    00:40
    DB Clusters
    00:40
    Hollow Body Flutter Kicks

  • 21.08.2025 (AM or PM) Workout

    Ring MU

    A) EMOM 10

    • ''x'' rMU

    *tähtää yhteen toistoon enemmän, ku viime viikolla

    B) Ring Strength

    4 Rounds:

    • 10 Leg raised Ring Row *rest 60s
    • 8-12 Kipping Ring Dip *rest 60s
    • 20-30s Chin Over Rings Hold *rest 60s

    Press

    Strict Press

    A) Build to days heavy 3RM

    B) 3x5 @80-85% from 3RM

    Strength EMOM

    EMOM 20:

    • 50s Ski (VK)
    • 8-10 Strict Pull Up
    • 10-15 DB Bench Press

    Accessory

    3-4 Rounds For Quality:

    • 20/20m KB Mixed Front Rack OH Carry
    • 20/20m Heavy KB Suitcase Carry
    • 10/10 KB SideBend

  • Front squats 3x3 + 6x1 Strength

    Increase weights and find heavy front squat
    3RM +1RM

  • Strength Workout

    superset, 5x
    6 superman hold band pull to W pos.
    10-15" active hang

    10' kipping pull up practice

  • Strength Workout

    dead bug pos. banded lat. pull down 3x8

    active hang hold 5x10-15", 30-40" rest between

    superset, 4x
    10 seated pull down w. band
    15 prone T raises

  • 6.12.2025 Sali kiiini Workout

    "The Unknown Soldier" - Sawolla

    ...on savua ja salamavaloja.

  • Kettlebell Workout

    A) EMOM 18’
    A, 6 Russian KB swing + 6 goblet squat @heavy
    B, 6 Double KB Deadlift High Pull + 6 Double KB Hang Clean
    C, 6 single arm KB row + 6 single arm thruster (one round left arm, one round right arm)

    B) AMRAP 8’
    12 double KB Hang Snatch
    10 double KB STOH
    8/8 double KB Front Rack lunges

    C) Core: 2-3 rounds
    12 bear plank KB pull through
    40-60” hollowbody hold

  • Clean & Jerk 3-2-1-1 Strength

    Clean & Jerk
    • 3 reps at 70% of 1RM
    • 2 reps at 75% of 1RM
    • 1 rep at 80% of 1RM
    • 1 rep at 85% of 1RM

  • 21.08.2025 (AM or PM) Workout

    Engine

    A) WU 3 Rounds:

    • 3min Echo
    • 2min Ski

    B) EMOM 16 (45s on/15s Off)

    1: Echo Bike
    2: Double DB Hang Squat Clean Thruster
    3: Lateral Burpees Over DB
    4: Rest

    rest 5min

    C) EMOM 16 (45s On/15s Off)

    1: Echo Bike
    2: Devils Press
    3: Box Jump w/step down
    4: Rest

    *DB's @35lbs