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

  • KAHVAKUULA RUUVIKATU Workout

    EMOM 9
    - Am. heilautus 45sek
    - Maljakyykky 45sek
    - Lankkupunnerrus 45sek (ole lankussa suorin käsin, tee punnerrus n.3-5 sek välein)

    AMRAP 8
    - 1.käden heilautus 5
    - Rive 5
    - Vp / Työntö 5
    - Askelkyykky taakse 5
    Tee kaikki liikkeet/toistot ensin toisella puolella putkeen sitten vaihda kuula toiseen käteen.

    EMOM 8
    - Burpee 10
    - Heilurikäännös 12

  • Voimanosto: to 29.10.2026 maastaveto + penkki Strength

    Maastaveto 2x1x90%

    Penkki 2x2x80%

    Stoppiveto 2x2x70%

  • Main site Friday 240920 Workout

    For time

    • 50 double-unders
    • 40 wall-ball shots
    • 30 box jump-overs
    • 20 ground-to-overheads
    • 10 burpee pull-ups
    • 20 ground-to-overheads
    • 30 box jump-overs
    • 40 wall-ball shots
    • 50 double-unders

    ♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell
    ♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell

  • WOD Workout

    10' AMRAP
    12 KB swing @ 24/16kg
    9 target burpee
    6 pull up

  • Conditioning Workout

    Partner workout
    Every 8 mins x 4 sets ( Alt A & B ) 2 sets each

    A)
    10m KB Goblet Lunge L,R + Squat - P1
    10m KB Goblet Lunge L,R + Squat - P2
    20 syncro USA swing
    20m Dual KB Front Rack carry - P1
    20m Dual KB Front Rack carry - P2
    20 snycro KB Snatch
    10m KB Goblet Lunge L,R + Squat - P1
    10m KB Goblet Lunge L,R + Squat - P2
    @24/16kg
    Remaining time is rest !

    B)
    12/9 cal machine - P1
    12/9 cal machine - P2
    10 syncro Burpee box jump@60/50cm
    10 Single Arm KB Push Press + 10m OH Carry L + R - P1
    10 Single Arm KB Push Press + 10m OH Carry L + R - P2
    10 syncro Burpee box jump@60/50cm
    12/9 cal machine - P1
    12/9 cal machine - P2
    @24/16kg
    Remaining time is rest !

  • Kati Strength

    20 kg kyykyt

  • 27.08.2026 Workout

    Bench Press

    A) Build Up To Days Heavy 5RM

    B) 3x3 @80-85% From 5RM

    *rest 3min between sets

    Gymnastics Metcon

    EMOM 16

    1: 45s Ski
    2: 1 Set of rMU
    3: 8+8 Heavy DB Push Press @25-27.5kg
    4: 18 T2B

    Strength

    A) 3x Superset:

    *rest 2-3min between sets

    B) 3-4 Rounds For Quality:

    • 10-15 Ring Row Face Pull
    • 10-15 Deficit Push Up (3s jarruttava alas)
    • 10-15 DB Skull Crusher

    *rest as needed

  • 7.3.2025 SNATCH SHOULDER PRESS Strength

    5@barbell, 3×1@RPE10, 0-1 reps in reserve

    *target 63-65+%, muscle sn-%, rest btw sets 2-3min

  • Muscle & Power, CORE Workout

    E2MOM for 2 rounds:
    1) 5 Strict T2B + L-hold
    2) 10 Ab-wheels + Plank hold
    3) 20 AMSU + Hollow hold
    4) Rest

  • Rapakko Workout

    3 kierrosta 6-8×

    Takareidet soutulaitteella
    Selänojennus boxilta
    Submax seinäistuntapito
    2min tauko

    4min Amrap
    6 Burpeeta
    6 Rengassoutua
    10 Ilmakyykkyä