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

  • Teinit 010226 Workout

    Amrap 45min
    (niin monta kierrosta kuin ehtii, laatu edellä)

    800m soutu
    15 etuheilautus kahvakuulalla
    15 maljakyykky kahvakuulalla
    30m farmarikävely

    500m hiihto
    10 pystypunnerrus käsipainolla
    10 devils press käsipainolla
    30m autolla ajo

    1 km pyörä
    20 naruhyppy
    20 abmatt
    30m burbeehyppy

  • AF #masu Workout

    AF WEEK 12 Day 3

    GYMNASTIC CONDITIONING:
    E2MOM x5:

    1-5 Muscle-Up

    Choose a rep scheme that is challenging but sustainable.
    You can choose rings, bar or go with jumping muscle-ups.

  • Saturday Grind Workout

    For time w. partner,
    30' AMRAP

    Buy in: 3 rnds of:
    42 cal row
    30 one arm DB STOH @20/10kg
    18 syncro burpee

    Then AMRAP, change after full rounds
    9 box jump
    6 alt. DB snatch
    3 pull up

  • Cfs painonnosto 18.7 tempaus Workout

    Voimatempaus
    4x3 @ sopiva paino

    Allepudotuksia no feet
    4x2 @sopiva paino

    Tempaus maasta + tempaus py + allemeno niskasta
    Cluster sarjana
    3x (1+1+1x2)
    Sarja tehdään allemeno painon ehdoilla ja clusterina jossa ensimmäisen ykkössarjan jälkeen tehdään toinen ykkössarja heti perään.

  • 18.7.25 Workout

    Partner wod

    For time:

    Buy in 60cal echo bike
    Then 4 rounds:
    30 hspu
    20 syncro toes to bar
    10 syncro thruster @45kg
    Buy out 60 cal echo bike

    Eli hspu ja kalorit saa jakaa ja muut liikkeet synkrona

    • teen seuraavat 5vk perjantaille paritreenin henkalle kisoja varten, muutkin saa tehdä!! 😎😎

  • 17.7.2025 Workout warmup Workout

    Warm-up

    2-3km Jog @ easy pace
    +
    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.

  • TECHNICALLY STRONG Workout

    Gymnastics for quality
    30min

    ADVANCE
    1x1m free handstand

    INTERMEDIATE
    Handstand walk

    BEGINNER
    Wall walk and shoulder taps

    WOD
    AMRAP 8min
    YGIG

    4m HSW

    Both preforms 3 burpees every time feet touch the ground.

    Scale as needed

  • 3.3.2026 EMOM12 (amrap) Workout

    1: burpee box jumps
    2: hang squat cleans
    3: double db push presses

  • Mobility & CORE Workout

    hip & spine mobility

    SMR foam rolling through lower limbs 1-2'/ muscle

    shin box 3x5/5

    banded straight leg Bretzel 3x6/6

    hip airplane 3x8/8

  • 10.05.2025 Workout

    Deadlift

    • 4x6 (1-2 RIR) *Rest 3min between sets

    Metcon

    3 Rounds For Time:

    • 10 DL @120kg
    • 15 Bar Over Burpee

    • 20 Cal C2 Bike

    • Rest 5min-

    For Time:

    • 500m C2 Bike
    • 30m Walking DB Lunge (2x50lbs)

    Accessories

    3-4x For Quality:

    • 10/10 Alt. Straddle KB Press
    • 10-15 DB Lateral Raise
    • 20-30 Banded Tricep Ext.