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

  • Semihevi perjantai Strength

    Lämpö 10 min

    High bar squat
    10-5-3-2-1-1-1-1-1
    60-100-130-150-5x170 kg
    2 min lepo ykösten välissä

    SJMV
    8-6-6-6-6
    130-4 x150 kg
    90 sec lepo sarjojen välissä

    Soutu maasta, veto rinnan alle ( räjähtävät toistot )
    5-5-5-5
    100-3x120 kg

    Kulmasoutu, veto lantioon
    10-10-10
    @100 kg

    Lopun kuntopiiri
    10 TTB
    10 chest to bar

    3 rounds
    12 suorinjaloin istumaannousu levypainolla
    12 punnerrusta (räjähtäviä, rinta käy maassa asti)

  • Wod Workout

    12 x 90 sec ON/30sec OFF

    Echo bike
    Bike

  • Conditioning & Skill Workout

    EMOM 40:
    Min 1: 5 Strict HSPU
    Min 2: 15 Weight Plate Turkish Sit-Up
    Min 3: 15 Box Jump Overs 80/60cm
    Min 4: 5 Strict Pull-ups

  • PARTNERWOD Workout

    RX
    10 rounds for time with a partner:
    16/20-cal row
    20 single-arm DB cleans (15/22.5 kg)
    —partners alternate full rounds

    INTERMEDIATE
    10 rounds for time with a partner:
    14/18-cal row
    20 single-arm DB cleans (10/15 kg)
    —partners alternate full rounds

    BEGINNER
    6 rounds for time with a partner:
    11/15-cal row
    20 single-arm DB cleans (5/7.5 kg)
    —partners alternate full rounds

  • Friday chicken legs Strength

    Warm up
    Reps
    20-10-5-3

    Back squat
    3*3
    @80%

    Accessory
    Paused back squat
    1.1.1
    .= 3 sec pause at bottom

    Paused zombie squat
    1.1.1
    .= 3 sec pause at bottom

    Barbell RDL
    Reps
    10-5-5-5
    @RPE 7-8

    2 km row
    Include one 100 m sprint and one 200 m sprint

  • Snatch Strength

    2x2x35
    2x2x40
    2x2x46
    2x49
    2x52
    1x52

  • EMOM #masu Workout

    EMOM20:

    A) Hamstring w rower
    B) DB Bench press
    C) Bulgarian split squat
    D) DB Strict press

  • 24.3.2026 EMOM ( Strength ) Workout

    EMOM 15 (0:40/0:20)

    1) Strict toes-to-bars
    2) Wall-facing handstand push-ups
    3) Kipping toes-to-bars
    4) Kipping handstand push-ups
    5) Rest

    Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets.

    Movement options.
    Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
    HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
    HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

  • PTG PE 23.1. klo 10 Workout

    LÄMMITTELY
    - cat cow
    - lähentäjävenytys kierrolla
    - takaketju pumppailut
    - kyykkyssä kierto
    - LLA - punnerrus
    - Lapapunnerrus
    - bird-dog
    - t-kierrot
    - rullaus selälle + eteentaivutus

    VOIMA
    3 x 8 kulmasoutu tangolla

    CIRCUIT
    3 x 40s./20s.
    1. Etuheilautus
    2. Penkkipunnerrus kp
    3. Sivulankku + simpukka avaus O+V
    4. Mave + kyykky

  • PTG PE 27.2.26 klo 10 Workout

    LÄMMITTELY
    Kiertoharjoitus - 2 x 45s./15s.
    1. Lankussa ylävartalon kierrot
    2. Bird - dog
    3. Lapapunnerrus
    4. Sivulankussa yläkropan kierto oik. + vas.
    5. Dead bug kp:n kanssa
    6. Ylöstyöntö mini vk kanssa

    VOIMA
    4 x 6-8 lattiapunnerrus tangolla
    liikeparina:
    3 x 8-10 yhden käden tuettu kulmasoutu
    3 x 10-12 linkkari

    KIERTOHARJOITUS
    2 x 35s./20s.
    1. Laite
    2. Maastaveto kk
    3. Farmers walk
    4. Thruster / wall ball