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

  • 15.7.2025 Run intervals Workout

    Run intervals

    5 x 4:00 @ 5k pace*
    
- Jog/walk 1:30 for recovery –

    Cues (A). Settle early into rhythm. Keep arms loose, cadence quick, and effort steady. Don’t let your posture slump: run tall, even when breathing gets heavy.
    Feel (A). Each rep should feel controlled yet challenging, like you’re working hard but without ever tipping into a grind. The third rep will take focus, but you should finish knowing you could do one more if needed.

  • Heavy Strength

    A: Burpee box jumps x15
    B: Bench press 5-3-1
    C: WPU 5-3-1 + 1xMax@BW
    D: Incline DB bench press 2x5
    E1: Leg extensions 2set
    E2: DB shoulder flys 2set
    F: Back extensions 2set

  • Front squat pyramid Strength

    Front squat 75%
    5-3-1-1-3-5

  • Benchmark ”Racing Linda” Modified (ADVANCED) Workout

    10-9-8-7-6-5-4-3-2-1
    - Deadlift
    - DB Floor Press
    - Squat clean
    12/10 Cal Row Each Round

  • Pn-reenit Workout

    Voimatempaus
    Voimatempaus+vala 1+2
    Voimatempaus+allepud. 1+2
    15-27kg

    Raaka tempaus+raakat 90+tempaus 1+1+1
    25-31kg

    Rive lantiolta+etukyykky+vauhtipu+työntö 1+1+1+1
    25,30,35,40,44,45,47

    Etukyykky 75%
    5+3+1+1+3+5
    45,50,55,55,55,50

    +loppujumppa

  • MamaWod Workout

    2:00 on/ :30 off x2 rounds:
    1: row
    2: 10 d-kb deadlift + 12m farmers carry
    3: sled push/pull
    4: bike
    5: 3 burpee broad jump + 8 walking lunges
    6: 12 sit up

  • 8.5.2025 BasicWod Workout

    4 Rounds For time :

    Row 300m
    30 Air Squats
    10 Push-Ups

    TC 11

  • Conditioning Workout

    6 total sets alternating between A and B

    A) AMRAP 4 min.
    500/400m row/ski or 1000/800m bike erg
    In the remaining time AMRAP of:
    6 target burpee
    9 toes to bar
    12 air squat

    -rest 2 min. between-

    B) AMRAP 4 min.
    500/400m row/ski or 1000/800m bike erg
    In the remaining time AMRAP of:
    12 alternating DB snatch@22,5/15 kg
    9 box jump@60/50cm
    6 kipping HSPU / HR push up

  • WOD 04/06/25 Workout

  • PTG TI 27.1.2026 klo 10 Workout

    LÄMMITTELY
    2 kierrosta - 1 min / liike
    1. Hiihto/soutu
    2. Seinäkyykky
    3. Bird - dog kp kädessä (30s./puoli)
    4. 90/90 kierrot lantion ojennuksella ja kurotuksella
    5. Kylkimakuulla ylävartalon rotaatio ja punnerrus kp

    VOIMA
    3 x 6-8/jalka jarrutus boksilta

    KIERTOHARJOITUS
    3 kierrosta 40s./20s.
    1. Seinäistunta
    2. Rengassoutu
    3. Landmine twist
    4. Tempaus lp