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

  • 10.3.2026 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    0:40 hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    10 Tension swings (sponge/block between feet)

  • 20.12.24 Strength

    POWER CLEAN LADDER

    3x 75%
    2x 80%
    1x 83%
    3x 80%
    2x 83%
    1x 85+%

    Every 2min

  • 28.1.2024 PK Workout

    90 minutes @ HR Zone 1-2

    You can use ergos as you like.

  • Sumo+pistol Workout

    Sumo + pistol squat
    45kg ja yhden jalan kyykky laatikko tukena.
    10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10
    Tc 18
    Sen verran hidasteltiin alussa ja tehtiin joku välillä tuplana niin 8 loppuun asti kerettiin.

  • Rabdo 2.0 Workout

    AMRAP:
    15 box jumps
    15 American swing
    15 abmat sit-up
    15 burpees
    50m suitcase carry
    15 db snatch

    for 3 intervals as follows:

    2:00min work
    2:00min rest
    4:00min work
    2:00min rest
    8:00min work

    start intervals always from the same movement

  • La 27.9.2025 perus: penkki2 Strength

    Pystypunnerrus 12x50%, 8x60%, 6x70%, 3x3 (75-80-85%)
    -pystärin maksimista

    Vipunostot taakse 3x20

    Kapea penkki 3x15x45-55%

    Pystysoutu käsipainoilla 3x20

  • Conditioning Workout

    Teams of 2!

    AMRAP 12mins
    30 Box Jumps @60/50cm
    150 Double Unders / 250 single under
    30 Wall Balls 9/6kg

    Rest 2 mins

    AMRAP 12mins
    30 DB Hang Power Cleans @2x22,5/15kg
    150 Walking Lunges
    30 DB Push Press @2x22,5kg/15kg

    Rest 2 mins

    AMRAP 12 mins
    30 Calorie Row
    150 Abmat Sit-ups
    30 USA Swing @24/16kg

    *One person works. Split as desired.

  • Inside Hyrox Workout

    1k row
    30m sled pull
    2k bike
    40m burpee jumps
    1k ski
    100m farmer walk
    1k row
    30m sled push
    2k bike
    50m walking lunges
    1k ski
    50 wallballs

  • Niklaksen emom Workout

    30 min EMOM. Jokaista liikettä 30-40 sekuntia
    1. tiukka leuka
    2. käänteinen yleisliike
    3. punnerrus
    4. boksihyppy
    5. askelkyykkyhyppy

  • 24.7.2025 For time Workout

    For time

    5-4-3-2-1
    7.62m Handstand walks
    Rope climbs

    Movement options.
    Reduced rep scheme → 4-3-2-1 or 3-2-1
    Handstand walk → Seal walks
    Rope climb → Rope climb pull-up from floor