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

  • Push press 3-2-2-1-1-1 Strength

    Lift as heavy as form allows

  • Pn-reenit Workout

    Te-ote mave+voimatempaus+vala+te allepud
    24kg saakka

    Tempaus+vala
    30kg saakka

    2riveä+työntö
    30,35,40,45

    Etukyykky 3x2
    35,45,55,65,65,65

    Loppujumppa pareittain, eka hengästyttävä flunssan jälkeen. Oli melko hapokasta.

  • Murph Prep Workout

    5min Amrap with vest
    •5 Pull-up
    •10 push up
    •15 air squat

    400m Recovery run

    5min Amrap without vest
    •5 Pull-up
    •10 push up
    •15 air squat

    400m recovery run

    5min Amrap with vest
    •5 Pull-up
    •10 push up
    •15 air squat

  • 4.5.2025 HYROX Relay - Playful Format Workout

    Setup:

    -Teams of 4 people
    -Complete all the work below as fast as possible
    -2 team members can work at the same time (different stations)
    -Divide the work however the team wants (strategy matters!)
    -RPE 8-9

    Run 8km
    SkiErg 2000m
    Sled Push 50m total
    Sled Pull 50m total
    Burpee Broad Jumps 100m
    Row 2000m
    Farmers Carry 200m
    Sandbag Walking Lunges 200m
    Wall Balls x 200

  • 15.7.2025 Run intervals Workout

    Run intervals

    5 x 4:00 @ 5k pace*
    
- Jog/walk 1:30 for recovery –

    Cues (A). Settle early into rhythm. Keep arms loose, cadence quick, and effort steady. Don’t let your posture slump: run tall, even when breathing gets heavy.
    Feel (A). Each rep should feel controlled yet challenging, like you’re working hard but without ever tipping into a grind. The third rep will take focus, but you should finish knowing you could do one more if needed.

  • Clean & Jerk 3-2-1-1 Strength

    Clean & Jerk
    • 3 reps at 70% of 1RM
    • 2 reps at 75% of 1RM
    • 1 rep at 80% of 1RM
    • 1 rep at 85% of 1RM

  • Kettlebell Workout

    A) EMOM 18’
    A, 6 Russian KB swing + 6 goblet squat @heavy
    B, 6 Double KB Deadlift High Pull + 6 Double KB Hang Clean
    C, 6 single arm KB row + 6 single arm thruster (one round left arm, one round right arm)

    B) AMRAP 8’
    12 double KB Hang Snatch
    10 double KB STOH
    8/8 double KB Front Rack lunges

    C) Core: 2-3 rounds
    12 bear plank KB pull through
    40-60” hollowbody hold

  • Tiistai 9.5.23. BASIC Workout

    Warm up
    2 rounds
    50 single unders
    15 air squats
    10 scap pull ups
    5 inch worm with push up
    into with cardio machine
    1 min easy + 40sec moderate + 20s fast

    Intervals
    3 x 1.5min on / 1.5 min off
    1 min fast + 30s moderate
    alt time with partner

    Strenght
    Warm up lifts 5-4-3-2 reps
    Thruster 5x1 reps, add weight to each set.

    Metcon
    10 times of 20s on / 20s off
    odd : assault bike/row (faster pace)
    even : kb swings
    5x both

  • Strength Workout

    dead bug pos. banded lat. pull down 3x8

    active hang hold 5x10-15", 30-40" rest between

    superset, 4x
    10 seated pull down w. band
    15 prone T raises

  • Strength Workout

    superset, 5x
    6 superman hold band pull to W pos.
    10-15" active hang

    10' kipping pull up practice