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

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up
    20 rubber band passthrough
    10 shoulder taps
    10 scapula pull
    20 rubberband pull apart
    10 inchworm with push up

    Gymnastics for quality
    E3MOM for 30min

    1. Butterfly baisics
    2. Handstand & roll

    Bonus
    Bar & Ring muscle-up

    WOD
    Partner AMRAP 6
    YGIG
    9 air squats
    6 T2B
    3 m hsw or 3 wall walks

  • 5-7km run Workout

    5-7km run

  • Conditioning Workout

    8 sets (4-4)
    Alternating A&B

    AMRAP 3:00 ON / 1 min OFF
    -20/15 cal Row/Bike/Ski
    -12 Devil Press @2x22,5 /15
    -Max rep WB @9/6

    AMRAP 3:00 ON / 1 min OFF
    -20/15 cal Row/Bike/Ski
    -12 Renegade Row +Push Up @@2x22,5 /15
    -Max Medball Burpee Cluster @9/6

  • High hang snatch Strength

    4 settiä 1 pull + 2 hhs

  • 21.7.2024 EasyWod Strength

    Deadlift

    8-8-5-5-3-3-2

    Build throughout the 7 sets.

    Go Every 2:30

  • KAHVAKUULA RUUVIKATU Workout

    AMRAP 10 parin kanssa, raskas kb
    - Russian heiluri x 15 yhtäaikaa
    - Farmari kävely 100m jaot vapaasti
    - Eturäkki kävely 50m jaot vapaasti

    EMOM 16
    - American heiluri x 20
    - Burpee x 10
    - Thruster x 10
    - Russian sit up x 10

  • PTG TO 11.9.2025 klo 18 Workout

    LÄMMITTELY
    n. 1min / liike
    • selinmakuulla lonkan kierrot
    • selin t-kierrot
    • käden avaus kylkimakuulla
    • nelinkontin sivutaivutukset
    • lähentäjänvenytys kierrolla
    • lantionnosto + pull over
    • päinmakuulla y-nostot
    • kylkilankku + lonkan loitonnus
    • lapapunnerrus nelinkontin vk

    VOIMA CIRCUIT 1
    3 x 40s./liike
    1. Sjmv kk
    2. Kapea punnerrus
    3. Rengassoutu

    VOIMA CIRCUIT 2
    3 x 40s./liike
    1. Askelkyykky vuorojaloin
    2. Pystypunnerrus kp istuen
    3. Pallon heitto seinään kierrolla

  • 12.7.2024 4 Rounds ( Basic ) Workout

    4 Rounds, each for time

    800m Run
    12 Toes-to-bars
    6 Power clean and jerks @ 82,5/60kg
    12 Bar-facing burpees

    – Rest 4:00 between rounds –

    Pace. Similar to two (2) weeks ago: You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
    Your aim is to keep all transitions short (get straight to work), go UB (or 2 sets) on toes-to-bars, quick singles on PC+J and PUSH hard on the burpee on each round.
    Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
    Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

  • Seated Shoulder press 3x4 Strength

    Seated Shoulder press 3x4

  • Seated shoulder press Strength

    Seated shoulder press 4x7