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

  • 8.8.2026 Alternate Workout

    Alternate A1/A2/A3

    A1. Front rack walking lunge – 3 x 12 steps @ RPE 7-8 (2-3 RIR), rest 1:00 before A2

    A2. DB bench press – 3 x 8-12 @ RPE 7-8 (2-3 RIR), rest 1:00 before A3

    A3. Incline DB row – 3 x 8-12 @ RPE 7-8 (2-3 RIR), Rest 2:00 before A1

    – FR WL: You can either set up 2 racks for this (lunge from one to the other) or use a single rack, either walking the bar back at the end of the set or dropping it, rolling it back to rack and cleaning it up.
    – Follow the RIR guidance for loading

  • 14.11.2024 Workout Warmup Workout

    Warm-up

    BikeErg warm-up
    5:00 @ easy pace
    +
    3x
    1:00 @ hard/harder/hardest pace
    2:00 @ moderate pace
    +
    3:00 @ easy pace

  • 16.11.2024 Workout Warmup Workout

    3:00 BikeErg @ easy
    2:00 SkiErg / 2:00 BikeErg @ moderate
    1:00 SkiErg @ moderate hard
    +
    1-2 rounds
    4 Inchworms
    4 Jefferson curls
    8 Goblet squats (slow tempo)
    4/side Bottom-up KB presses
    8 Handstand shrugs
    +
    Build to workout weight for DB thrusters and devils presses
    * Between sets: Speed rope skips
    +
    1-2 Rounds @ workout weight
    25 Double-unders
    5 DB thrusters / DB devils presses
    10 (cal) SkiErg
    20/15 (cal) BikeErg

  • 15.11.2024 Warmup Workout

    2 or 3 Rounds of:

    2/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    5 Scapular pull-ups
    8 Tension swings (sponge/block between feet)
    0:20-0:30 hang from a bar w/ ribs locked down
    8 Table top pulses

  • Joona is a jerk Strength

    3x3 split jerk (ascensing weight)
    3x1 split jerk (ascensing weight to 90% 1rm)

  • HYROX Workout

    Hyrox

    YGIG

    6mins max meters Ski
    6mins max meters Row
    6mins max Wallballs

    2 min break

    AMRAP 20 in pairs

    500m run both
    60m sb lunges
    30 x devils press
    30 x burpee to plate

  • 28.7.2026 40 minutes @easy pace with partner Workout

    50 partner wallballs

    50 partner over burpee

    400 m run

    50 kb swings (other is in plank hold)

    50 partner sit-ups

    400 m farmers carry

  • EASY EMOM Workout

    EMOM20

    1. 8-12x Kipping pull ups
    2. 8-12 Push ups
    3. 8-12 Strict crossbody toes to bar
    4. 8/12 Row/ski/bike (cal)
    5. 30secx Plank

  • Kipparit Workout

    Alkulämppä leikki
    Mustekala

    Mobility

    Maastaveto
    4x6

    WOD
    3x 2min ON 2min OFF
    8 KK-heilautus
    4+4 Askelkyykky
    8 Seinäpallo
    8 Istumaannousu

    *Jatka siitä mihin jäit

  • 2.5.2026 Warmup Workout

    2 Rounds

    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down (chin up grip)
    1:00/side Front Rack mobility drill
    2 Scapular swimmers (prone position)