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

  • Stadikan Stallone karsinta 2026: 2B Workout

    AMRAP18:
    16 cal 3row
    15 sycro box over burbee
    10 syncro devil’s press 1x15 kg
    15 TTB

  • Stadikan Stallone 2026 karsinta: 2A Strength

    2 rep max thruster

  • 4 x 6-8 lattiapunnerrus tangolla Strength

    Lepo 1-1,5min.

  • 3 x 8-10 yhden käden tuettu kulmasoutu Strength

    Liikeparina linkkari.

  • KAHVAKUULA RUUVIKATU Workout

    4 kierrosta
    - yhden käden heiluri x 4
    - rive kyykky x 3
    - thruster x 2
    Tee kaikki liikkeet ensin toisella puolella, ennen käden vaihtoa. Kun molemmat puolet tehty = 1 kierros

    AMRAP 10
    - 2KB rive kyykky x 8
    - burpee boksihyppy (-askellus) x 8

    AMRAP 8
    - vauhtipunnerrus x 6 (3+3)
    - maljakyykky x 6
    - linkkarivatsat x 6 ( tai tuck up vatsat)

  • 26.12.2025 Hang Squat Snatch Workout

    Hang squat snatch, 3 sets

    6 – 8 (TnG) @ 45+%1RM snatch

    – Rest as needed between sets –

    Intent. Work on your technique, balance and rhythm on hang squat snatches. Aim to connect the reps together smoothly, pull under the bar aggressively and make sure you stay in balance through the whole movement.
    As always for this kind of work, your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
    Note. You can do these “bolted” or without moving your feet. This can be an effective and fast style for cycling, and can help with the balance
    Weight. Only go as heavy as where you can still move through the set without pausing. Start @ 45%1RM snatch, then build up from there to see how heavy you can go and still move smoothly.

  • MamaWod Workout

    1) e3:00 x4:
    10 boksille/korokkeelle nousu @tanko niskassa
    12 hauiskääntö @tanko
    12 pystypunnerrus @tanko

    2) kaverin kanssa kierros kerrallaan:
    10-8-6-4-2:
    Kiekonnosto
    Thruster
    R.twist (1toisto =kummatkin kyljet)
    Burpee kiekolle hyppy

    *toinen tekee ensin kaikki liikkeet 10 toistolla, sen jälkeen toinen. Sitten toinen tekee kaikki toistot 8 toistolla, sen jälkeen toinen jne

  • Konetraining 150925 metcon Workout

    4 rounds, 2 min ON: 2 min OFF
    3 wall walk
    6 heavy DB snatch @22,5 kg
    9 T2B

    Remaining time max rep DU

  • 12.1.2026 Free Handstanding Hold Workout

    Freestanding handstand hold

    1:30-2:30 on your hands*

    • Give yourself no more than 10 attempts to accumulate the time

  • Barbell Hour Workout

    4 rounds, set every 1:30
    6 Push Presses
    8 Bent over Rows

    3 Rounds YGIG/round
    10 Landmine half kneeling press R+L
    10 Landmine row R+L

    Finisher
    10-5 Bicep Curls
    5-10 Tricep extensions

    Barbell does not touch the ground