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

  • 1.7.2025 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • KAHVAKUULA RUUVIKATU Workout

    5 kierrosta
    5 x yhden käden heiluri
    5 x high pull
    5 x tempaus
    5 x thruster
    Nämä ensin toisella kädellä putkeen, sitten vaihto toiseen käteen ja samat liikkeet läpi = 1 kierros.
    Kierrosten välissä 1 min tauko.

    FINISHER 3 kierrosta
    10 x timanttipunnerrus
    20 x ”puolenavaihto” vatsat

  • Back squat 1RM Strength

    Takakyykyn ykkösmaksimi

  • 01.12.2025 Workout

    Snatch

    A) E2MOM Untill Days Technical Max

    B) Snatch Pull

    • 4x1 @110-120% *rest 3min between

    C) 2min on/1min Off X4:

    • 15 Cal Echo
    • Amrap Snatch @50kg

    Lunges

    • 4x4/4 Front Foot Elevated Lunge (1 RIR) *rest 3min between

    Metcon

    EMOM 18:

    1: 45s Ski
    2: 45s Burpee Pull Up
    3: 45s SB Clean @50kg
    4: Rest

  • Happy feet Workout

    3 min on, 0,5 min off
    2 rounds

    1. Run
    2. 10 x Boxjump, 10 x pushup
    3. Ski
    4. 20 m lunges, 20 m forward jumps
    5. Row
    6. 20 x Wallball, 10 x burpee

  • 02.10.2025 Workout

    Bodybuilding/Strength

    A) 4 Rounds:

    • 10 Dual DB Z-Press *rest 60s
    • 10-15 Bent Over Barbell Row (Snatch Grip) *rest 90s

    B) 3-4 Rounds:

    • 8-12 Seated DB Bicep Curl *rest 60s
    • 8-12 Seated lateral DB Raise *rest 90s

    C) 3-4 Rounds:

    Metcon

    EMOM 16:

    1) 45s Ski Erg (VK)
    2) 45s Burpee Pull Up
    3) 45s Devils Press 2x35lbs
    4) Rest

  • Conditioning Workout

    6 x 4min AMRAP, 1min rest

    Alternating between A and B

    AMRAP "A"
    12 KB swing @24/16kg
    9 KB goblet squat
    6 KB burpee DL

    AMRAP "B"
    15 box jump
    10 renegade row @2x22.5/15kg
    5 dbl DB thruster

    Score is total reps

  • WOD 23/05/25 Workout

  • Partner conditioning Workout

    AMRAP30
    400m run (both run)
    60 alt. DB snatch (ygig)
    40 DDB box step over (ygig)
    20 bar mu (ygig)

    Rpe 4

    Juoksu tehdän parin kanssa samaan aikaan. Muut liikkeet ygig. Skaalaukset: db snatch - paino ddb box step over - paino bar mu - jumping

  • 6.5.2025 Negative pull-ups Strength

    5 sets of 3-5 reps (as slow as possible)

    Go every 1:45