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

  • 12.1.2025 Shoulder Press Strength

    6-6-6-5-5-5

    Go every 2:30*

  • "Take Your Vibes And Go" Workout

    3 Rounds For Time:
    15m Single DB OH Walking Lunge 20/15kg
    30/24cal Row
    30 T2B
    - Switch arms on lunge every 7,5m

  • Conditioning Workout

    Every 1 min for 30 mins, alternating between:
    Min1 : Machine, 200 m, 2x bike
    Min2 : max rep Devil Press, 15/10 kg, 1 min
    Min3 : Rest
    Min4 : 60 Double Unders / 100 single under
    Min5 : max rep Toes-to-bars,
    Min6 : Rest

  • 28.1.2026 Active Recovery Workout

    3 rounds @ steady pace

    12 Hanging scapula rolls, alternating
    10 Blackburns
    8 Tactical ankle rocks, alternating
    6 Pike thoracic extensions
    4 e/side 90/90 to external rotations
    20m e/side Front rack + overhead carry

    3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
    5 High box jumps
    5 Plyo push-ups
    5 Ball slams
    10 Hike cleans

  • KOKEILU Workout

    KOKEILUHARJOITUS, MITEN TÄMÄ NÄKYY JA MISSÄ VAIHEESSA

  • Kipparit Workout

    Alkulämppä leikki
    Reaktiopeli

    Mobility

    4x 6 Leukaa

    WOD emom 9
    1) 1-3 Köysikiipeilyä
    2) 4-6 Valakyykkyä
    3) 45s Viivajuoksu

  • 07.05.2026 (PM) Workout

    ENGINE

    Z2 Erg Work

    5-4-3-2-1 min

  • Power Clean & Jerk Strength

    Build to heavy single

  • Hyrox Workout

    EMOM36 (4 rounds) alt. 1,2 & 3

    Zone 1.
    1) 10-15 cal row
    2) 8-15 Burpee to plate
    3) Rest

    Zone 2.
    1) 10-15 cal ski erg / bike
    2) 10-16 alt. db snatch
    3) Rest

    Zone 3.
    1) 50s shuttle run
    2) 50s Farmes carry dkb
    3) Rest

    Rpe 3.5 Jokainen valitsee toistomäärät huomioiden rpe. Liikkeet pitää pysyä teknisinä ja liikkuminen ja hengitys pysyvät taloudellisina.

  • Tuesday 11/02/2025 Functional/Hyrox Workout

    INTERVALS

    3 x 10min AMRAP / Rest 2min Between:

    A)
    - 2,4,6,8,10... Wall Ball
    - 40m KB Farmers Carry

    B)
    - 10 Burpee Broad Jump / Burpee Box Jump
    - 20m Walking Lunge (add weight if needed)
    - 10 V-Up

    C)
    - 1min Erg (run, ski,row,bike)
    - 20m Heavy Sled Pull/Push

    *In section A, you add 2 reps each round on wall balls. The 40m farmers carry stays the same and is between every set of wall balls.