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

  • Pn-reenit Workout

    Tempausta lantiolta 27kg saakka OTM 2reps

    Tempaus polven alla paussilla 1-2reps
    25,29,30,32,34,36,38

    Rive polven alla paussilla +työntö
    30,35,40,45,45,45,49,49

    +sally +vatsaselkäjumps

  • 24.4.2026 Warmup Workout

    2 Rounds

    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down (chin up grip)
    1:00/side Front Rack mobility drill
    2 Scapular swimmers (prone position)

  • WOD Workout

    4 rnds for time:
    8 box jump
    4 man maker
    2 wall walk

    T.C.: 12'

  • Conditioning Workout

    Every 6 mins x 5 sets

    400m row
    30m sandbag carry @45/30kg
    20 Renegade row (10/10) @2x20/12,5
    10 DB thruster @2x20/12,5
    Remaining time is rest!

    Goal : sub 5 mins each Set !

  • Varaslähtö Workout

    50 - Ilmakyykkyä
    10 - Burpeeta
    40 - Istumaannousua
    10 - Burpeeta
    30 - Askelkyykkyä
    10 - Burpeeta
    20 - Haarahyppyä
    10 - Burpeeta
    10 - Etunojapunnerrusta

  • Rapakko Workout

    Emom 12x2

    1) 45s Kepillä tai kumpparilla olkapäät
    2) Submax lankkupito
    3) 45s Konetta
    4) Lepo

    1) 6-8 Valakyykky kepillä tai tangolla
    2) 30-40s Boxin ylitys
    3) 45s Konetta
    4) Lepo

  • 27.1.2026 Incline Bench Press & Ring Pull-Ups, Strength before Intervals Workout

    Alternate B1/B2

    B1. Incline bench press – 4 x 5-7 @ RPE 8 (2 RIR), rest 1:00 before B2

    B2. Strict ring pull up – 4 x 5-7 @ RPE 8 (2 RIR), rest 2:00 before B1

  • Strenght bootcamp Strength

    5 x e2m:
    6-6-5-5-4 back squat
    -> nousevalla kuormalla

    EMOM8:
    1) 8 BB supinated bent over row
    2) 8 DDB bench press

    3 x 2min on / 2min off:
    12/9 cal ski or row
    6 DDB hang c & j 2 x 20/12,5kg
    Rest of time:
    DDB box step over

    RPE 4.5
    ->skaalaa: 10/8, 9/7 cal ski & 15-17,5/10kg, 12,5/7,5kg

  • 17.11.2025 Workout

    Squat Clean

    A) E2MOM Till Days Technical Heavy:

    • 2 Squat Clean (drop and go)

    B) Clean Pull

    • 5x1 @110% *rest 2-3min between

    C) 90s On/1min Off X5:

    • 10 Bar Over Burpee
    • AMRAP: PC & Jerk @42.5kg

    Lunges

    • 4x10/10 Back rack reverse lunge *Rest 3min between sets

    Accessories

    A) 3-4x Superset:

    • 15-20 GHD Hip Ext + 20-30s Hold on Top
    • 10-15 Hamstring Slider Curl

    B) 3-4x Superset:

    • 10-15 Bent Over BB Row
    • 20-30 Banded Tricep Ext.

  • 17.8.2026 Back Squat ( EasyWod ) Strength

    Back Squat

    3-3-3-3-3-3. Every rep 3 sec hold. below parallette.

    Go every 3:00