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

  • Kettlebell Workout

    A)
    EMOM 16’
    1: 3/3 snatch with 2” pause on top @heavy
    2: 15 V up
    3: 5 double KB snatch @moderate
    4: 15 hollow rock

    B)
    2’ work / 1’ rest x4 rounds
    80 SU/40DU
    8 double KB hang clean and jerk
    in the remaining time : amrap burpee

    C)
    3x-1’ rest
    20/20 m suitcase carry @heavy

  • Sotilaspenkki Strength

    Maksimitoistot

  • WOD 22/05/25 Workout

  • 20km run Workout

    Run 20 km

  • Deadlift 7 reps max Strength

    Deadlift 7 reps max

  • MamaWod Workout

    1)
    E2:30 x5:
    6-6-5-4-4 deadlift
    5 heavy swing

    2) emom12:
    1: 12 gorilla row
    2: 7+7 side crunch
    3: max push up
    4: 10-12 goblet squat

  • 28.3.2026 QuarterFinals Workout

    QuarterFinals

  • 12 Days of Christmas Workout

    For Time
    1 Sumo Deadlift High-Pull (35/25kg)
    2 Thrusters (35/25kg)
    3 Push Press (35/25kg)
    4 Power Cleans (35/25kg)
    5 Power Snatches (35/25kg)
    6 Kettlebell Swings (24/16kg)
    7 Pull-Ups
    8 Toes to Bar
    9 Box Jumps (60/50cm)
    100 Double Unders
    11 Burpees
    12 Overhead Walking Lunges (25/15kg Plate)

  • Main site Friday 240510 Workout

    5 sets for max reps

    ♀ 35 lb
    ♂ 50 lb

  • 22.9.2025 EMOM 40 ( Amrap ) Workout

    EMOM 40 (0:45 work / 0:15 rest)

    1) (cal) Row
    2) (cal) SkiErg
    3) (cal) Airbike
    4) Rest

    Overview. A simple, long engine session rotating through all three machines. This week we’re doing a slightly modified Mikko Triangle, with a set 15s rest/transition each minute. This breaks each 3-minute interval into shorter segments = you can push the pace just a little bit.
    The goal is not max effort, but steady, hard work you can sustain across the full session.
    Effort. Work at RPE 8/10. Practice holding an even output on each machine and using the transitions as opportunities to catch your breath (just a little).
    Feel. Expect heavy breathing that stays constant, not spiking. Legs will feel a steady burn from the bike, while the row and ski bring upper-body fatigue. The session should feel like one long grind where you can still keep a good rhythm on the machines.
    Adaptation. Improves aerobic endurance, efficiency in machine pacing, and recovery between submaximal bouts. Builds durability for long-format efforts.
    Debrief. Take 2–3 minutes after the workout to reflect
    – Were your paces consistent on each machine across rounds?
    – Did you pace too aggressively early, or finish with energy left?
    – Which machines felt most sustainable, and which ones were harder to keep?
    – At what point did the workout get hard?
    Movement options. You can sub any machine for a different one