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

  • Main site Monday 241021 Workout

    For total reps

    • Tabata pull-ups
    • Tabata box jump-overs
    • Tabata push-ups
    • Tabata calories on the Echo bike

    ♀ 20-inch box
    ♂ 24-inch box

  • 14.2.25 Workout

    4-5 rounds
    5min ON, 1min OFF

    1) 2-4 wall walk + 8-12 t2b / abmat sit ups + Easy row

    2) 2-3 rope climb / 4-6 zombie climb + 10-15 wall ball @9/6kg + Easy row

    • vuorotellen 1&2
    • rauhassa, PK/VK1 alueella

  • OPTIONAL OUTDOOR RUNNING Workout

    Outdoor running

    45-75min run / ZONE 2 / nose breathing only
    .
    .
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    4-6sets:

    100m sprint ( 70-80% / not too fast)

    rest as needed between sets

  • Shoulder press 5,5,4 Strength

    Shoulder press 5,5,4

  • Hang snatch complex Strength

    E3mom 30min

    2x hang power snatch
    1x hang squat snatch

  • Conditioning Workout

    AMRAP 20' "Helen" -
    goal: 5+ rounds
    You GO, I GO
    400m Run (500m Ski or Row/1000m Bike erg)
    21 USA Swing @24/16kg
    12 Pull up

    Rest 3'

    AMRAP 10': one person completes a full round unbroken of:
    10m Double KB Overhead Carry
    20m Double KB Front Rack Carry
    30m Farmer's Carry
    @2×16/12kg
    Goal: 8+ rounds

    Rest 2'
    Synchronised Tabata Burpee (8×20" on - 10" off)
    Goal: 35+ total burpees

  • 25.06.2025 Workout

    Hyrox Engine:

    3 x 10min AMRAP / Rest 3min Between:

    A)
    - 5,10,15,20,25,30... Wall Ball
    - 40m KB Farmers Carry (2x24kg)

    B)
    - 10 Burpee Broad Jump
    - 20m Walking Lunge (2x30lbs DB)
    - 20 V-Up

    C)
    - 1min Erg (run, ski,row,bike) (VK)
    - 20m Heavy Sled Pull/Push (Alternate each round)

    Optional Accessory

    A) 3-4x

    *Rest as needed

    B) 3-4x

    • 1 Set of Banded Pull Up (Vihree kumppari)
    • 10-15 KB Front Raise

    *Rest as needed

  • Circuit - Maanantai Workout

    KIERTOHARJOITUS

    3 Kierrosta:

    3:00 min Pyörä

    3:00 min “AMRAP”
    4-6 Burpeeta targettiin 6-10/6-10 1-Käden rinnallevetoa käsipainolla
    6-10/6-10 1-Käden vauhtipunnerrusta

    3:00 min Hiihto

    3:00 min “AMRAP”
    5-10 Wallball heittoa
    6-10 Boxin yli askellusta/hyppyä
    6-10 Kiekon nosto lattiasta kattoon

    HUOMIOITA
    Harjoituksessa kehitetään tasaisesti kestävyyttä sekä lihaskuntoa. Pyri jakamaan vauhti siten, että ensimmäinen kierros on rauhallisempi ja vauhti kiihtyy loppua kohti kovemmaksi. Tähtää lihaskuntoliikkeissä nätteihin toistoihin sekä hieman hapottaviin sarjoihin

  • Push press & Bench press #Masu Workout

    5-5-4-4-3-3-2-2-1-1

    Push press 70/50kg
    Bench press 70/50kg

  • Lauantain tekniikka 25.10 Workout

    EMOM4
    1 clean
    1 clean bk
    1 clean ak
    1 tall clean
    1 front sq
    1 jerk

    C&J

    Heavy singles
    10*1 c&j

    Heavy Jerks
    5*2