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

  • 2.8.2025 Yoke Carry ( Strength ) Workout

    Yoke carry

    5 x 15m @ see notes, go every 2:00

    – Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
    – If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

  • Deadlift 5-5-5-5-5 Strength

    Deadlift
    • 5 sets of 5 reps at 70% NT1RM

  • SKILL RUUVIKATU Workout

    Bar muscle-up

  • Circuit - Maanantai Workout

    KIERTOHARJOITUS

    3 Kierrosta:

    3:00 min Pyörä

    3:00 min “AMRAP”
    5-10 Rengassoutua
    5-10 Boxille askellusta
    5-10 Istumaannousua

    3:00 min Soutu

    3:00 min “AMRAP”
    5-10 Thrusteria käsipainoilla
    5 Mittarimatoa
    10 Askelkyykkyhyppyä

    HUOMIOITA
    Harjoituksessa kehitetään tasaisesti kestävyyttä sekä lihaskuntoa. Pyri jakamaan vauhti siten, että ensimmäinen kierros on rauhallisempi ja vauhti kiihtyy loppua kohti kovemmaksi. Tähtää lihaskuntoliikkeissä nätteihin toistoihin sekä hieman hapottaviin sarjoihin

  • Main site Tuesday 250722 Workout

    For time

    • 21 single-arm dumbbell shoulder-to-overheads, right arm
    • 21 toes-to-bars
    • 21 single-arm dumbbell shoulder-to-overheads, left arm
    • 21 gymnastics-style kipping pull-ups
    • 15 single-arm dumbbell shoulder-to-overheads, right arm
    • 15 toes-to-bars
    • 15 single-arm dumbbell shoulder-to-overheads, left arm
    • 15 gymnastics-style kipping pull-ups
    • 9 single-arm dumbbell shoulder-to-overheads, right arm
    • 9 toes-to-bars
    • 9 single-arm dumbbell shoulder-to-overheads, left arm
    • 9 gymnastics-style kipping pull-ups

  • Jerk Strength

    2x1+3x42
    2x1+2x50
    2x1+2x56

  • Treeni 6 (sunnuntai) Workout

    Oma valintainen uintitreeni tai alapuolelta ainakin johdanto treenille.
    Warm Up
    8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
    2-4 sets
    25m myyrää + 25m vaparia
    2-4 sets
    25-50m potkuja
    2 sets
    25-50m rintaa + 25-50m vaparia
    50-75m rintaa + 50-75m vaparia
    lepo 2-3 min ja toista
    4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
    loppuun
    50-100m löysää uintia.

  • SKILL RUUVIKATU Workout

    T2B & Pistoolit

  • 23.4.2026 AMRAP 60 ( Strength ) Workout

    AMRAP 60 @ base*

    2000m BikeErg
    1000m Row
    2000m BikeErg
    1000m SkiErg

    • Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

  • Conditioning Workout

    In every 5min for 6 sets

    50 DU / 100 SU
    15 push up
    10 alternating split squat (w. jump)
    5 pull up

    Score is the fastest lap