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

  • Renkaan pyöritystä Workout

    Kääntyikö se möhkäle?

  • Hietsu Run Workout

    Light jog around hietsu.

  • käsilläkävelyä Workout

    Harjoittele käsilläkävelyä ja pitoja. Miten meni?

  • CLEAN & JERK Strength

    Find your 1RM

  • 9.9.2024 Incline Bench Press Strength

    Incline Bench Press w/ DB´S

    7-7-7-7-7-7, moderate weight ( Don't push max today )

    After each set 3 reps Strict Chin-Ups ( weighted )

    Go Every 3:30

  • Intervals Workout

    5 x 3 min on 3 min off

    5 burpee box jump over
    5 HSPU
    10 alt. DB snatch

    continue where you left off
    score is total of full rounds

    High-intensity interval training with gymnastics and dumbbell cycling
    Maintain a strong, repeatable pace across all five work periods
    RPE 8–9,Hard effort every interval
    Keep moving throughout each work period
    Don't sprint the first interval, consistency wins

    Strategy

    Burpee Box Jump Overs
    -Find a smooth rhythm
    -Stay low over the box and minimize extra movement

    Handstand Push-Ups
    -Break early if needed
    -Avoid reaching failure

    Alternating DB Snatches
    -Move the dumbbell continuously
    -Generate power from the hips, not the arm

    Goal
    Focus on accumulating as much quality work as possible over the total 15 minutes of work.

    💡 Coach note:

    This workout rewards athletes who recover well and restart fast, not those who empty the tank in the first 3 minutes.

  • 25.3.2020 Home Workout Workout

    Lenkki

    Jos juokseminen on kaameinta paskaa ikinä, anna sille toinen mahdollisuus :)

    Vauhti tappaa ennenkaikkea motivaation.

    Vaihtoehto A) Kävele 3 minuuttia, hölkkää kevyesti 5 minuuttia. Toista tämä 4 kertaa. Viimeisen hölkkä jakson jälkeen kävele 10-15 minuuttia.

    Vaihtoehto B) 45 minuuttia, peruskunto alueella hölkkää/juoksua.
    Miten meni?

  • 25.7.2026 AMRAP 9 Workout

    AMRAP 9

    Run 200m ( Row 250m )
    15 Push-Ups
    10 Toes To Bars

  • ”Dumbbell hell” Workout

    Aikaa vastaan:

    N 15kg / M 22,5kg
    Boksiaskellukset myös käsipainon kanssa.

    Timecap 22min

  • MURPH Workout

    "MURPH"
    1600m run
    100 pull up
    200 push up
    300 air squat
    1600m run run

    Scaled Murph
    1000m run
    50 pull up
    100 push up
    150 air squat
    1000m run

    Target under 40min, Time cap 50min