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

  • 11.5.2026 Shoulder Press & Pull-Ups, Strength Workout

    Alternate B1 / B2

    B1. Strict press, rest 1:30 before B2
    H6 @ 3 RIR (77+%)
    +
    2 x AMAP @ 90%H6

    B2. Strict pull up, rest 2:00 before B1
    H6 @ 3 RIR (77+%)
    +
    2 x AMAP @ 90%H6

    – Build to a heavy six (H6) with 3 RIR (heavier than 77%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H6.

    – Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull up of 30kg, then you calculate from 80kg+30kg = 110kg)

  • Skill & cardio work Workout

    6 rounds every 90sec
    1 round is:
    5-10 t2b
    10-15 barbell thruster @30kg
    5-10 kipping pull up
    DU practise

    +45' c2 bike @z2

  • For quality Workout

    For quality ~10-15min
    4+4 1-ARM OH lunge
    5 Box jump
    20-40sec L-sit boxien välissä
    10-20 windshield wipers
    5-10 OH sit up

  • Back Squat week 2/16 Strength

    Week 2/16: Inverted Juggernaut Method
    Back Squat
    - 1 set of 5 reps at 55% NT1RM
    - 1 set of 5 reps at 62,5% NT1RM
    - 7 sets of 3 reps at 67,5% NT1RM
    - 1 set of 3+ reps at 67,5% NT1RM (not to failure)

  • Front squat Strength

    5 x 10

  • 8.3.2024 Open 24.2 Workout

    Tehdään lauantaina

  • 16.5.2024 Dip & Row Workout

    Alternate A1/A2

    A1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before A2
    A2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

  • 12.3.2024 EMOM 20 x 2 Workout

    20-minute EMOM (0:45/0:15)

    1) AMRAP Single-under crossovers
    2) AMRAP Wall balls @ 9/6kg
    3) AMRAP Rope climbs
    4) Rest

    – 2:00 rest –

    20-minute EMOM (0:45/0:15)
    1) 8-18 (cal) Row
    2) 8-18 (cal) SkiErg
    3) 8-18 (cal) Echo
    4) Rest

    The pace should be “moderately hard”, where you could sustain each EMOM for a few rounds longer if needed.
    Pick a number of calories on each machine that allows you to be consistent through the entire EMOM. Aim to move fast (but with control) on the SU crossovers, WBs, and rope climbs

  • 30.3.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • San Francisco boy Workout

    4 rounds for time

    1k bike / 25cal row
    30 wall ball 14lb
    20 wallball russian twist 14lb
    30 lunges with wallball 14lb
    20 burpee over line

    Tc 40min

    Core 4min amrap
    10 hollow rocks
    20 flutter kicks
    5 back movement