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

  • Trap bar Strength

    Kyykkyjen tilalla
    4x3 rest 3min

  • GHD and run Workout

    for time

  • Cardio +legs #masu Workout

    EMOM5 x5 rest 1min btw rnds (30min)

    A) 12cal bike
    B) 5+5 Bulgarian split squat
    C) 12cal bike
    D) 6+6 Lunges
    E) 14cal bike

  • Crosstraining - Torstai Workout

    LÄMMITTELY

    10:00 Minuuttia:
    :45s Vapaavalintainen ergometri
    10 Deathmarch -askelta käsipainojen kanssa
    5/5 Polvennostoa lisäpainon kanssa
    5 “6-Way meadow raise”
    10/10 1-Käden sivutaittoa

    KUNTOHARJOITUS

    3 Kierrosta,

    A)
    6:00 min vapaavalintainen ergometri (kevyt)

    B)
    6:00 min “AMRAP”
    10 Deathmarch -askelta käsipainojen kanssa
    10/10 Polvennostoa lisäpainon kanssa
    5 “6-Way meadow raise”
    10/10 1-Käden sivutaittoa

    HUOMIOITA

    Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.

  • TECHNICALLY STRONG Workout

    Gymnastics

    E2mom for 40min
    For quality, 1-5 reps/meters of:

  • 17.02.2026 (PM) Workout

    Engine

    3 Sets Of:

    3min AMRAP:

    • 30 WB
    • AMRAP: Max Cal Row

    -Rest 3min-
    Into,

    3min AMRAP:

    • 12 Shuttle Run (7.5+7.5m)
    • AMRAP: Echo Bike

    -Rest 3min-

  • WOD Workout

    12'AMRAP
    10m bear crawl
    16 (8/8) one arm DB hang clean @22.5/15kg
    6 pull up/ ring row

  • Deadlift week 2/16 Strength

    Week 2/16: Inverted Juggernaut Method
    Deadlift
    - 1 set of 5 reps at 55% NT1RM
    - 1 set of 5 reps at 62,5% NT1RM
    - 7 sets of 3 reps at 67,5% NT1RM
    - 1 set of 3+ reps at 67,5% NT1RM (not to failure)

  • 19.10.2025 Workout

    Deadlift

    • 5 Reps @70%

    *rest 2min

    • 5 Reps @80%

    *rest 3min

    • Max Reps @85%

    Strength

    A) 3x Superset

    • 15 Banded GHD Hip Ext. + 20-30s Hold On Top
    • 45-60s SB Bearhug Carry Hold

    *rest 3min between rounds

    B) Core 3-4 Rounds

    *Rest 45s between movements, 2.-3min between rounds

    C) 3-4 Rounds

    • 10-15 Seated Lateral DB Raise
    • 30-60s KB Front Rack Hold (Heavy)
    • 10/10 1-arm Banded Straight Arm Lat Pull Down

  • Rocky-road Monday Workout

    1. Run 400m
      WB
      1min Rest

    2. Ski 400m
      Sit Up
      1min Rest

    3. Row 400m
      Lunges
      1min Rest

    4. Airbike 400m
      PushUp
      1min Rest

    5. Run 400m
      FC
      1min Rest

    6. Ski 400m
      Sled Push
      1min Rest

    …. 😉