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

  • Wallballs/pushups/deadlifts Workout

    WU:
    800m run
    2 rds
    10 wallballs
    20m broad jump
    10 press w/ bar

    WOD:
    10 RFT
    15 wallballs (14)
    10 pushups
    5 deadlifts (155)

    21:23 rx

  • Gymnastics Workout

    3rnds for quality
    2/2 TGU
    5/5 push up pos. KB pull through
    "20/20"" side plank"

    4 sets:
    "10-15"" L-sit hang"
    6/6 alt. V-up
    "30"" rest "

    7'AMRAP
    1 wall walk
    3 pull up
    6 push up

  • Teinit 241124 Workout

    For Time
    10 kierrosta

    5 viivajuoksu
    1 köysi
    10 kyykky

  • 22.10.2025 Active recovery Workout

    5 Rounds @ easy pace

    3:00 Air Bike
    20 Hand to hand Russian swings
    10 Wall Facing Handstand Hip Touches (slow and controlled)
    5 High box jumps (challenging but safe height, step down, no jumping down)

  • Viikko 36 Workout

    Toinen sykli käyntiin nykymallin treeniä, päävoimaliikkeet vaihtuu ja metconit muuttuu. Progressiivisuus myös accessory work osioissa kasvaa viikkokohtaisesti. Lisäksi viikon tulee päättämään pidempi hero wod treeni joka on katottu sopivan mukavaksi jatkoksi viikolle :D

  • TEINIT 041224 Strength

    Punnerrus+vauhtipunnerrus 6x6+6

    Emom3

  • 11.3.2024 PK Workout

    4 Rounds

    5 Weighted Pull-Ups
    5 Incline Bench Press w/ DB´S

    Rest 2:30 between movements

  • 14.3.2025 Open Workout 25.3 Workout

    TBA..

  • BOOTCAMP (ADVANCED) Workout

    1) Warm up EMOM 12

    1) 10-15 Straight arm lat pull down
    2) 5-10 Hollow/Arch rolls
    3) 10 Kip swing

    2) Pull Up Practice

    A) Technique + Scaling options

    B) EMOM 10:

    1) 1 Big set of kipping pull up
    2) 20-30 DU/SU

    3) Functional bodybuilding

    3-4 Rounds for quality:

    • ”X” Banded strict pull up
    • 20-30 Banded tricep ext.
    • 10-15 Lu Raise

    rest 2min between rounds

  • Conditioning Workout

    AMRAP 24'
    20 KB USA swing @20/12kg
    20 KB goblet thruster
    20 burpee
    20 V-up

    Slow & smooth pace

    Post workout 5' low intensity cardio (for better regeneration)