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

  • 5.1.2025 Workout

    BENCH PRESS

    E3MOM X6:

    Set 1-2: 3 Reps
    Set 3-4: 2 Reps
    Set 5-6: 1 Reps

    *@80-90% of 1RM

    METCON

    3 SETS OF:

    -100 DU/SU
    -50 Cal Row
    -35 WB
    -20 DL @90kg

    -rest 4min between-

    ACCESSORIES

    4x For Quality:

    -30-45s Double KB Front Rack Carry
    -10-20 Hanging Knee Tuck
    -30/30s Side Plank

    *rest as needed

  • Bike & core #masu Workout

    EMOM40:

    A) 12cal Bike erg
    B) Plank/Rocking plank

  • KAHVAKUULA RUUVIKATU Workout

    AMRAP30

    • Yhden käden heiluri x 30 (15 per käsi)
    • Salkkupito farmari 40m (20 per käsi)
    • Rive x 30 (15 per käsi)
    • Räkkipito kävely 40m (20 per käsi)
    • Tempaus x 30 (15 per käsi)
    • Yläräkkipito kävely 40m (20 per käsi)
    • Kyykky + hyppy yhdistelmä x 30

  • Lighter Punisher Workout

    3 RFT
    10 Power Snatches (30kg)
    10 Burpees over Bar
    10 Squat Cleans
    10 Burpees over Bar
    10 Shoulder to Overhead
    10 Pull-Ups

  • Pn-reenit Workout

    Voimarive+työntö 2+1
    15,20,25

    Rive+työntö 10sets
    55 asti

    Te-ote vauhtipunnerrus + allemeno 2+2
    15,25

    Tempaus stop pp+tempaus 1+1
    39 asti

    Takakyykky 1x5
    Nelosia 50,60,70,75
    Vitonen 80

    +loppujumps!

  • Ring Muscle Up Skill Workout

    5 sets:
    5 Hip Thrust to Catch
    - Rest as needed btw sets

    • Measure the top of the rings to the top of your hip. Lie flat on the floor, shoot your hips up to the rings and catch (with your feet on the ground) in the bottom of the dip.

  • 25.10.2025 Gymnastic Capacity Workout

    20-minute EMOM (Gymnastics capacity)

    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, until at least the final round.
    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

  • 05.08.2026 Workout

    Triangle Proge

    40min EMOM

    1: 13 Cal Row
    2: 13 Cal Ski Erg
    3: 13 Cal Echo
    4: Rest

    *jos ei fiilistä tosijjaan, nii 50s work/10s rest

    Strength

    A) E3MOM X3-4

    • 8/8 Front Foot Elevated Reverse Lunge (2xDB)
    • 10/10 KB Gorilla Row

    B) 3 Rounds For Quality:

    • 10/10 KB Leg Raise
    • 8-12 Banded Sissy Squat
    • 30-45s Chinese Plank

  • Snatch 5-3-1+ Strength

    Snatch
    • 5 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 1+ reps at 85% of 1RM

  • Kettlebell Workout

    A) Front heel elevated Split squat 4x8/8 @double FR KB
    B) Bottom up press 4x8/8

    1. EMOM 9’
      1: 12 gorilla row
      2: 40”-45” hollowrock
      3: 10 Double KB DL

    2. AMRAP 10’
      4 Burpee over KBs
      2-4-6-8…
      Double KB Front Squat