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

    Tempaustekniikkaa raakatempauksia 25-30kg

  • Koneistamo masters 18082024 Workout

    Warm up
    8 min emom Teams of two
    Echo bike
    Inchworm burbee / alt. DDb press

    Pressing for power
    Every 2:30
    3x strict press with bar
    5 rounds

    30 min Amrap Teams of two
    Alt. Light/heavy bag
    4 sandbag ground to shoulder
    sandbag carry
    4 sandbag squat
    Kaikki tekee kannot kokonaan mutta muut saa jakaa miten pari haluaa. Painot naisille 30/60 kg ja miehille 45/70 kg. Skaalaa sopivaksi. Ensin kierros kevyellä ja sen jälkeen raskas. Tästä voi merkata kierros määrän.

    Recovery 40/20x12
    Ergo bike
    Row
    Echo bike

  • Frelen modattu versio Workout

    21 Thrusters @ 42.5kg/30kg
    21 Kettle bell swing @ 24kg/16kg
    21 push ups
    Bike 1000 meters
    15 Thrusters @ 42.5kg/30kg
    15 Kettle bell swing @ 24kg/16kg
    15 push ups
    Bike 1000 meters
    9 Thrusters @ 42.5kg/30kg
    9 Kettle bell swing @ 24kg/16kg
    9 Push-ups
    Bike 1000 meters

  • 17.2.2026 Intervals Workout

    5 Intervals

    A1. AMRAP 4
    1000m Bike
    Air bike for calories in remaining time

    A2. AMRAP 4
    40/32 (cal) Air bike
    SkiErg for calories in remaining time

    A3. AMRAP 4
    600m SkiErg
    Shuttle runs, 7.62m+7.62m, in remaining time

    – 3:00 active recovery (air bike, ski or jog) between intervals –

    Flow. A1 – A2 – A3 – A2 – A1

    Effort. Work at ~8–8.5/10. The buy-ins should be hard but controlled, fast enough to get your heart rate up, not so fast that you crawl through the AMRAP part. You should be able to produce similar output when coming back to A2 and A1 later in the session.

    Feel. Breathing should build up quickly in the first minute of each interval then you want to hold on to your pace all the way through the interval. The 3:00 active recovery should lower heart rate enough to start the next piece composed, not in survival mode.

    Adaptation. Builds aerobic capacity and repeatability across different cyclical patterns. Trains your ability to transition from one machine to another while maintaining pace and mechanics under fatigue.

    Debrief. Take 2–3 minutes after the workout to reflect
    – How was your output on the repeat of A2 and A1?
    – Which modality caused the biggest drop in output?
    – Did your pacing allow you to keep pushing through the interval after the buy-ins?
    – How well did you manage your transitions? Were they fast and sharp or slow and sloppy?
    – What change would let you move faster without losing repeatability next time?

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 snatch deadlift + 5 snatch pull+ 5 power snatch
    3) machine
    4) 5 snatch grip press + 5 snatch grip push press + 5 OHS

  • OPTIONAL OUTDOOR RUNNING Workout

    Outdoor running

    45-75min run / ZONE 2 / nose breathing only
    .
    .
    .
    4-6sets:

    100m sprint ( 70-80% / not too fast)

    rest as needed between sets

  • AMRAP 10 Workout

    1min row
    1min ski
    Result cal

  • 32 min emom Ten`s, three threes, three fives Workout

    1. 10 cal echo bike
    2. 3 dl, 3 hpc, 3 stoh
    3. 10 cal ski
    4. 5 ttb, 5 pullup, 5 pushup

  • 31.7.24 Workout

    ACCESSORY

    3 rounds:
    10 box step up, right
    - 1min rest
    10 box step up, left
    - 1min rest

    • vertaa viime viikko ja ota lisää painoo

  • TakaKyykky hatch Strength

    BS 4-2-2-2