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

  • 22.4.2026 Box Step-Ups & Bench Press Workout

    Alternate B1 / B2

    B1. KB Front rack box step ups – 3 to 4 x 6-8/side @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

    B2. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

  • Conditioning Workout

    3 rounds for calories:
    2min Assault bike
    2min Rest
    2min Row
    2min Rest
    2min SkiErg
    2min Rest
    Don't start too hard. Try to increase speed every round.

  • 24.03.2026 (PM) Workout

    Engine

    A) 2 Sets of:

    • 1000m Assault Run

    rest 90s after run
    Into,

    3 Rounds Of:

    • 12 Cal Ski
    • 10 Burpee Pull Up

    rest 2min after 3 rounds before starting second set

    Rest 5min After 2 Sets Of Part A

    B) 2 Sets Of:

    • 1000m Assault Run

    -rest 90s after run*
    Into,

    3 Rounds Of:

    rest 2min between sets

    @70-80% Effort, ei pitäis tuntuu super pahalta

  • 7.9.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 30.9.2026 Deadlift ( Deload Cycle ) Strength

    Deadlift ( Deadstop )

    3 x 3 @ 70%

    Go every 3:00

  • 2.11.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 11.3.2026 Workout warmup, Strength Workout

    2 rounds
    8 slow tempo plate squats
    8 Scapula push-ups
    8 Scapular pull-ups
    8 Tension swings
    30 Speed rope skips
    +
    Once through
    250m Row
    35 Double-unders
    6 Thrusters @ 43/30kg (95/65lbs)
    10/7 (cal) Air bike
    7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
    8 Chest-to-bar pull-ups

  • 25.4.2026 EMOM 12 ( Strength ) Workout

    EMOM 12 (0:40/0:20)

    1) Sled push
    2) Farmer’s carry
    3) Rest

    – Choose challenging weights that still allow you to keep working for the whole 40-second work window each time

  • Kati Workout

    1. Pyörä, 60 c ehdittiin. Power cleanissa 10 kg:n tanko
    2. Yksi kierros ehdittiin. Turkkilainen nousu, 6 kg, Päivillä 8 kg

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 rom. deadlift + 5 muscle clean + 5 power clean
    3) machine
    4) 3-5 strict pull up + 5-10 snowangel