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

  • HYROX Workout

    Endurance Workout

    Buy In: 1000m Row
    Into,

    25min AMRAP:

    • 10x Burpee to Target
    • 15x KB Swing
    • 20x WB
    • 50m KB Farmers Carry

    *Easy 1min Erg Between Rounds

  • 26.7.2025 EasyWod Workout

    AMRAP 10

    Buy-in Run 800m:
    Remaining time
    6 Push Press 42,5/30kg
    10 Sit-Ups
    4 Bar Over Burpees
    10 Air Squats

  • 26.7.2025 EasyWod Strength

    Tempo Shoulder Press, each reps 2-3 seconds hold Over head Position

    6-6-4-4-3-3-3-3

    Go every 2:30

  • Keskiviikko 17.12.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
    5+5 lunge elbow strech / curtsy step down from 50cm box
    :20-30 sec quadtruped shoulder taps

    Strenght
    Snatch Grip Push Press behind neck + overhead squat 4+4/3+3/2+2/2+2reps@65-75-85-90% of 1rm snatch
    rest 2-3 min bwn sets
    Front Squat 5+4+3+3reps@70-80-85-90% of 1rm
    rest 2-3 min bwn sets

    Accessory Work
    2-3 sets
    8-10 tempo bulgarian split squat (per side)
    8-10 db row (per side)
    16-20 v-ups
    rest 2-3 min bwn sets

  • Kipparit Workout

    Alkulämppä leikki
    Ristinolla

    Mobility

    Takakyykky
    4x5

    WOD
    4x1min ON 1min OFF
    5 T2B tai jalkojennosto roikunnassa
    5 Punnerrusta
    10 Ilmakyykkyä

  • FBG Remix Workout

    Pullups
    6-5-4-3-2

    Squat
    Wendler Week 1
    3x5+
    47.5 = 105
    55 = 121
    62.5 for 6 = 138
    Had wrong max in Wendler spreadsheet (180 instead of 170). Corrected for next week

    WOD
    FGB Remix
    3 rds
    burpees
    SDHP 20kg
    Box jumps ~20 in
    push press 20 kg
    Row 1 min
    1 min each, 1 min rest btw rds

    Lost count of reps, but was spent

  • Weightlifting + Barbell cycling Workout

    squat clean + split jerk practice
    Then 5x1 @ rpe 8

    Collect 30 power clean & push press for time, with EMOM 5 V-ups

    T.C.: 8'

  • Omatoiminen juhannustreeni! Workout

    Hyvää juhannusta! Alla omatoiminen noin 20 minuuttia kestävän juhannustreenin, jonka voit tehdä hyvin pienillä valmisteluilla. Voit halutessasi kuvata itsestäsi/ treeniporukastasi lyhyen videon tai ottaa muutaman kuvan ja lähettää ne meille instagramissa. Kootaan juhannuksen päätteeksi pieni fiilistelyvideo.

    Treeni:

    AMRAP 20 minuuttia

    10 Push-ups
    15 Air Squats
    20 Sit-ups
    10 Burpees
    20 Walking Lunges (10 each leg)
    30-Second Hollo/Arch hold

    Parin kanssa tehtynä tuplaa määrä ja jaa toistot oman mielen mukaan

    Tavoitteena treenissä on kerryttää mahdollisimman monta kierrosta 20 minuutin aikana.

  • 24.07.2025 (AM or PM) Workout

    Track sesh

    A) Easy 1.6km Run (nouseva vauhti)

    -rest 5min-
    Into,

    Pyramid run:

    • 200m Run *walk 60s
    • 400m Run *walk 60s
    • 600m Run *walk 60s
    • 800m Run *walk 60s
    • 1km Run *walk 60s
    • 800m Run *walk 60s
    • 600m Run *walk 60s
    • 400m Run *walk 60s
    • 200m Run

    Easy 10min cooldown

  • AF #masu Workout

    AF WEEK 50, Day 2

    ACCESSORY:

    1-3 rounds, go by feel:

    1) 8-12 Ring Dip (weighted if wanted)

    2) 10-20 GHD Sit-Up

    RIR 2-3