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

  • 14.11.2025 HS Prep. Workout

    HSW Skill Circuit – 2 to 3 rounds

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    0:20-0:30 Wall-facing flutters
    1, ½ or ¼ rotation (each way) of Box pike handstand steps
    5 (each way) Sideways handstand walk (Advanced OR Easier variation)

  • EASY: Run & squat Workout

    E2:30 x10:
    a) 200-400m run (TC: 2min)
    b) 5 back squat

    Huomioita: Takakyykyssä rakenna keskiraskaaseen, mutta edelleen teknisesti hyvään painoon (RIR 2-4 viimeisellä sarjalla). Jos haluat keskittyä kyykkyyn, ota juoksut iisimmin tai toisin päin.

  • "APLIN" (HERO WOD) Workout

    20 rounds for time:
    6 Strict pull-ups
    20 Push-ups

    This Hero WOD is dedicated to PTE Timothy Aplin who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

  • Hemmafit Workout

    A: Standing DB shoulder press 3x8
    B: SA DB rows 3x10/arm
    C: Push ups 5x10
    D: Forward leaning db shoulder flys 3x12
    E: DB biceps curls 1xMax

  • 5x3 myötäoteleuka Strength

    N. 4 min lähdöillä

  • Jonne Koski: Strenght progression Day 3 Strength

    A. Maastaveto 5x5x65%

    B. Tukiliikkeet
    21-15-9 toistoa: kahvakuulaheilautus ja boksihyppy aikaa vastaan. Keskiraskas kahvakuula.
    3x 1min lankkupito / 1min lepo

  • Conditioning Workout

    Partner wod ( You GO , I GO )
    In 9 mins
    50 cal row
    The AMRAP of :
    50 shoulder taps in partner HS Hold (total reps)
    50 Wall ball @9/6kg
    50 Double under/ each person
    Goal : 1+ round in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of :
    30 V-up
    30 Box jump@60/50cm
    30 Db push press @2x22,5/15kg
    Goal : 2+ rounds in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of:
    10 strict Pull up/ 10 bar mu rx+
    10 Devilpress @2x22,5/15kg
    10 Dumbell Box step over @60/50cm @2x22,5/15kg
    Goal / 3+ rounds in amrap

  • EXTRA STRENGTH (open gym) Workout

    Warm up

    A) 3 rounds
    1min erg
    10s active squat hold
    10 side squat
    8-10 banded pull-down
    5 push-up to downdog

    B) 3-5 sets increasing weights in front squat

    Workout

    A) Front squat
    4x6 @72-75%
    2min rest between the sets

    B) 8/6/6/6 pull-up
    Rest 2min

    C) EMOM9
    1. 8-10 seated DB press
    2. 10-12 ring row
    3. Box step up (alternating leg)

  • PJ24 Workout

    EMOM 24
    1) 5 power snatch
    2) 12 cal bike
    3) round of cindy
    4) rest

  • Endurance WOD Workout

    In teams of 2 for total rowing meters in 40 minutes:

    A. Row for meters

    B. 15/12 cal bike
    7 pull ups
    7,5 m plate overhead walking lunges
    7 burpees to plate
    7,5 m plate overhead walking lunges
    7 T2B

    Change stations when B finishes.

    Result is total rowing meters.