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

  • 16.12.2025 (AM) Workout

    Row Intervals

    5x4min On/2min Off:

    • Row for Meters

    *RPE 7/10

    Accessories

    A) 3-4x Superset:
    - 45-60s SB Bearhug Hold
    - 10/10 KB Side Bend

    *rest 2-3min Between Rounds

    B) 3-4x Superset:
    - 30/30s Weighted Side Plank
    - 10 Banded GHD Hip Ext. + 30s Hold

    *rest 2-3min Between Rounds

  • 12.12.2025 Alternate Workout

    Alternate A1/A2

    A1. 3 Sets, rest 2:00 before A2
    6 Strict dip @ RPE 8
    12 Strict press @ 68+% (RPE 8-9)
    18+ Push-ups

    A2. 3 Sets, rest 2:00 before A1
    6 Pendlay row @ RPE 8
    12 Strict pull-ups @ RPE 8
    18+ Ring rows

  • CF Total: Shoulder Press Strength

    Part of CF Total

  • 5 rounds: Row / Goblet Squat / C2B Workout

    5 rounds for max reps:
    90 seconds:
    • 10/8 Row calories
    • 10 Goblet Squats 70/53#
    • Max Chest-to-bar Pull-ups
    60 seconds Rest
    Goal: 50.

  • 26.12.2025 EMOM 8 Workout

    EMOM 8 (0:30 work / 0:30 rest)

    1) Chest-to-bar pull-ups
    2) Strict handstand push-ups

    Intent. Accumulate EXCELLENT repetitions of each movement. Aim for a single big set each minute BUT you can also chip away at smaller sets as wanted/needed.
    Flow. Work for 30-sec, rest the remainder of the minute.

  • Main site Tuesday 251028 Workout

    For max reps

    • Tabata calorie row
    • Tabata AbMat sit-ups
    • Tabata box jumps
    • Tabata calorie row

    ♀ 20-inch box
    ♂ 24-inch box

    The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

  • Conditioning Workout

    EMOM 35 mins ( 40"ON/20"OFF )
    min 1: alt. devil's Clean & Push Press @22,5/15kg
    min 2: double under
    min 3: box jump + squat on top @60/50 cm
    min 4: T2ring
    min 5: REST

  • Treeni 6 (SU) (vapaaehtoinen) Workout

    Warm Up
    8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
    2-4 sets
    25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
    2 sets
    25-50m rintaa + 25-50m vaparia
    50-75m rintaa + 50-75m vaparia
    lepo 2-3 min ja toista
    4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
    loppuun
    50-100m löysää uintia.

    Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

  • Pienryhmätreeni 31.3.2026 Workout

    LÄMMITTELY
    Kiertoharjoituksena
    2 kierrosta - 60s./liike
    1. Soutu erg
    2. Askelkyykkykävely
    3. Vapaa roikunta
    4. Penkillä käänteinen perhonen
    5. Lp kanssa sivukyykky + kierto pään ympäri

    AMRAP 25 min
    parin tai tiimin kanssa
    40/60 trx-soutu
    40/60 mave tangolla (25-45kg)
    40/60 penkkipunnerrus kp
    40/60 maljakyykky
    40/60 russian twist

  • 26.12.2025 3 SETS Workout

    3 Sets, go every 5:00-6:00

    6 Front squat @ 74+% (2-3 RIR)
    12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
    24m sled push*

    • Choose a weight you can either push a continuous 24m (if possible) or 2 x 12m with only rest being the turnaround

    – Perform all three (3) movements back-to-back with only a short rest.
    – You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
    – Aim to go heavier than 2 weeks ago