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

  • Hybrid Workout

    400m juoksu
    30 boxiaskellusta
    400m juoksu
    Superman 3x20s
    400m juoksu
    40 ilmakyykkyä
    400m juoksu
    40 Sit-ups
    400m juoksu
    20m lunges
    400m juoksu
    3x8 Penkki ojentajat
    400m juoksu
    3x8 yhden käden db punnerrus
    400m juoksu
    Köpis 3x10-20s/puoli

  • Konetraining strength 1 Strength

    6-8 rounds

    1 power clean + 1 squat clean + 1 jerk

    Moderate/heavyish complex

  • EMOM8 Workout

    -10-20 double unders/ practice 30s.

  • Clean complex Strength

    Squat clean + low hang squat clean + jerk
    6-8 x 1+1+1

  • Yläkropan voima Strength

    Warm-up, 35/30 sec x 6:
    1) Plank
    2) Ring row
    3) Press

    Every 3 mins x 5: (prosentit kolmen toiston maksimista)
    7 (65%), 7 (75%), 7-7-7 (82%) press

    Every 2 mins x 5:
    6 pull-up

    EMOM 6 min:
    6-8 toes-to-bar
    Tee yksi teknisesti puhdas sarja per minuutti.

  • AF #masu Workout

    AF WEEK 42, Bonus workout, Engine

    CONDITIONING:
    “Kaistanvaihto”

    250m-500m-750m Row
    1500m-1000m-500m Bike

    3min rest

    750m-500m-250m Row
    500m-1000m-1500m Bike

    RPE 3 to 4.

    Target: The second round must be faster than the first one.

    This will take you around 26-30min to complete (rest included)

    WU:

    500m Row
    10 Up&Down
    1000m Bike
    2x Perfect Stretch

  • 3 x 6 tempokyykky boksille Strength

    Istumasta mahd. nopeasti ylös

  • Pe 24.10.2025 perus: maastaveto Strength

    Maastaveto 2x2x87,5%

    Sumo high pull 4x10

    Jefferson Curl 5x8-15
    -varovasti kuormaa lisäten

  • Conditioning Workout

    Teams of 2

    Every 11 mins x 3 sets
    10-10 goblet KB box step up @50cm, 24/16kg
    10-10 alt. Single arm KB devil’s press
    50/40 Cal row (Split anyhow)
    10-10 alt. Single arm KB devil’s press
    10-10 goblet KB box step up @50cm, 24/16kg

    Remaining time is rest!

  • EasyWOD 18.9.2025 Workout

    Voima
    E3MOM, 4 rds
    Shoulder press (tanko) 8-10

    WOD
    For time, with partner
    You go, I go
    Ergo 50cal
    Air squat x 50
    2kb push press x50
    slam ball x50