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

  • EMOM12 Workout

    -12 double KB front rack walking lunges
    -15 RUS KBS +16kg/+12kg
    -15/12cal row
    -rest

  • EASY: For time Workout

    For time:

    Buy in: 100 SU

    Then 3 rounds:
    5+5 s.a. db/kb STOH
    10 s.a. db/kb front rack squat
    10 elevated push-up
    30s rest between rounds

    Cash out: 100 SU

    Huom! Molemmat versiot päivän treenistä voit tehdä kaikilla päivän tunneilla,

  • WOD Workout

    9' EMOM
    1: 30" plank
    2: 10 KB goblet squat
    3: 15 abmat sit up

  • Circuit - Tiistai Workout

    KIERTOHARJOITUS

    5 Kierrosta, :45s töitä / :15s lepo
    1) Hyppynaru
    2) Käsipainotempaus lantiolta
    3) Istumaannousu
    4) Kahvakuulaheilautus
    5) Pyörä seisten
    6) Lepo

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää vauhtikestävyyttä, koordinaatiota sekä hieman kestovoimaa. Tähtää keskiraskaisiin kuormiin, joilla saisit tehtyä tasaista ja hyvää liikettä koko työosion ajan.

  • Vampire diaries Workout

    800 m run
    25 m sled push
    30 wb
    20 hr push ups
    100 m fc
    40 m lunges

    Rest

    4 rounds

  • Conditioning Workout

    EMOM 35mins
    1. Min : 12 Alt. Kb dead snatch @24/16kg
    2. Min : 12 lateral Kb box step over @50cm
    3. Min : 12 KB dead bug/side
    4. Min : max rep strict burpee Pull up / max rep strict burpee to target
    5. Min: REST

  • 11.8.2026 Shoulder Press Strength

    3-2-1
    3-2-1

    Go every 2:30

  • Fitness Workout

    STRENGTH

    Every 2:00 x 5 sets
    6 Deadlift @65%
    - 3s controlled eccentric phase
    - touch and go reps

    WOD

    4 Rounds For Time:
    250/200m Row/ Run 200m
    12 DB Floor Press @2x15/12,5kg
    12 Lateral Box Step over@1x15/12,5kg
    12 Alternating V-up
    TC: 14 min

    Rx+: DB@22,5/15kg, 8 T2B instead of V-up

  • 20.11.2025 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Conditioning Workout

    AMRAP 10
    250m row each person
    20 Kb USA swing each person @24/16kg
    250m row each person
    20m/arm Kb overhead carry each person@24/16kg

    3 mins Rest

    AMRAP 10
    8 Burpee over rower each person
    16 Cal row each person
    8 KB squat clean each person @24/16kg
    16 V -up each person

    3 mins Rest

    In 10 mins (Split as You wish)
    Complete the following :
    240 Double under
    120 Bodyweight lunge (total reps)
    60 Push up
    30 cal row
    Remaining time : Max rep rope climb