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

  • 100 + 100 Workout

    100 burpee
    100 cal echo

  • HWPO MOVE 100 - Day 5 Workout

  • Program60 160125 strength Strength

    Deadlift

    Every 45 sec x 15: 1 rep @80-85% of most recent 1RM

    Drop the bar as soon as you've reached lockout

  • PTG TI 4.3. klo 10 Workout

    LÄMMITTELY
    2 kierrosta, 60s./liike
    - Pikkukarhu + ristikkäisten raajojen ojennus ja kierto
    - Pikkukarhu - rapu + rapunosto
    - AKK kosketus ristikkäiseen jalkaan - lankku ja käden kurotus eteen
    - 90/90 jalan nosto takaa eteen suoraksi - nousu toispolviseisontaan
    - Yhden jalan lantionnosto + suoran jalan kierrot sivulta sivulle

    VOIMA
    3 x 8/jalka bulgarialainen askelkyykky

    CIRCUIT
    2-3 kierrosta - 30s./15s.
    1. Lp kanssa vaaka + polvennosto oik. + vas.
    2. Askellusasennossa lp pyöritys pään ympäri oik. + vas.
    3. Sivulankussa ylävartalon kierto oik. + vas.

  • Stadikan Stallone 2026 karsinta: 2A Strength

    2 rep max thruster

  • Säkkihiki/LAJI 1 Workout

    For time:
    S100cal skierg
    Meanwhile toinen urheilija kannattelee 42/65kg säkkiä.
    1200m juoksu (molemmat kumpparin sisällä)

  • Pienryhmätreeni 13.7.2026 Workout

    LÄMMITTELY
    2 kierrosta - 45s./liike
    1. Jefferson curl leveässä asennossa
    2. Lp nosto suorilla käsillä (+jalan nosto)
    3. Simpukka vk oik.
    4. Simpukka vk vas.
    5. Lonkan sisäkierto päinmakuulla oik.
    6. Lonkan sisäkierto päinmakuulla vas.
    7. Lapapunnerrus

    VOIMA AMRAP 20min
    10 x sumokyykky steppereillä
    10 x punnerrus tankoa vasten
    8 + 8 gorillasoutu
    8 + 8 lastausliike kp/kk
    8 x abmat vatsat (pallon kanssa)

  • 15.08.2025 (AM or PM) Workout

    Run

    • 8-10km Z2 Run *fiiliksen mukaan matka

  • Core tabatas #masu Workout

    Tabata x2 (20s on/10s off x8)

    1. tabata A) Bicycle hold + leg R B) Bicycle hold + leg L

    2.
    Plank hold

  • 30.6.2026 Intervals, Strength Workout

    6-8 Intervals

    A1. AMRAP 1:30
    5 Power cleans @ 61/43kg (135/95lbs)
    5 Bar-facing burpees
    5 Chest-to-bar pull-ups

    A2. AMRAP 1:30
    5 Push jerks @ 61/43kg (135/95lbs)
    5 Box jump overs, 24/20″
    5 Toes-to-bars

    – Rest 1:30 between intervals –

    Flow. Alternate A1 / A2

    Number of intervals. Only do the final intervals IF you can still match your / get close to your previous pace

    SESSION NOTES
    Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:30 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions to control the pace. Fast singles in the power clean is probably a good idea but don’t hesitate to touch-and-go if your fitness can back it up.

    Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

    Adaptation. Improve your aerobic capacity in a sports-specific context.

    Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

    Debrief.
    – How was your pace in each interval? How about on the repeat of each? Were you able to stay close to same score?
    – How were your transitions? Did you keep moving through the whole interval each time?
    – What two (2) things can you be proud of in this session? What one (1) thing must you improve?

    Movement options.
    Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
    Chest-to-bar → Pull-ups → Jumping pull-ups
    Toes-to-bar → Toes-to-rings → Hanging knee raises