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

  • Squat snatch Strength

    2x3x65
    2x3x70
    2x3x75
    2x3x80

  • 16.4.2026 Zone 2-3 ( Strength ) Workout

    For 60-minutes @ base*

    5-4-3-2-1-minutes of each:
    Row for calories
    Run for distance**
    Ski for calories
    BikeErg for calories
    * Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.
    ** Or calories if on a runner

  • 6.8.2026 Snatch Pull, Strength Strength

    Snatch pull

    3 x 3 @ 85+%1RM snatch, go every 2:30-3:00

  • AF #masu Workout

    AF WEEK 12, Bonus workout, Engine

    CONDITIONING
    5 RFT:

    1000m Bike
    400m Run (airrunner)

    Overall RPE 4. Target: increase pace with the running round by round.
    Can you go sub 18

  • Treeni 6 (sunnuntai) Workout

    Warm Up
    8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
    2-4 sets
    25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
    2 sets
    25-50m rintaa + 25-50m vaparia
    50-75m rintaa + 50-75m vaparia
    lepo 2-3 min ja toista
    4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
    loppuun
    50-100m löysää uintia.

    Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

  • Front Squat 3-3-3+ Strength

    Front Squat
    • 3 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 3+ reps at 85% of 1RM

  • Push press Strength

    8-6-5-4

  • 18.10.2025 EasyWod Workout

    EMOM 12 Work 0:45 / Rest 0:15

    1 minute : Push-Ups
    2 minute : Box Step-Overs
    3 minute : Bike Calories
    4 minute : rest

    ( AMRAP )

  • Perjantain treeni Workout

    Pystypunnerrukset: 42,5kg

    21-15-9
    12-9-6

    1. setti rx: 3:48
    2. setti ww: 8:52 (mave väsyttää selän)

  • Pitkä aerobinen Workout

    70min pyörä