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

  • 27.6.2025 2-3 Rounds ( Strength) Workout

    Horizontal straight & bent arm strength complex – 2 to 3 Rounds

    5 Scapular push-ups
    5 Planche lean slides
    5 Planche push-ups
    5 Battle rammers
    5 Pike compression slides

  • 27.6.2025 3 rounds ( Strength ) Workout

    3 Rounds @ 2/1-2/1 RIR

    8-12 Incline DB curls
    8-12 Swede crushers
    10-15 DB Lateral raises

  • 17.12.2023 PK Workout

    90 Minutes

    10 Min Any Machine
    12 TTB
    2 Rope Climb

  • viikko 45 Workout

    Viikko 45 (kisaan valmistavaa treeniä)

  • KEEP UP Workout

    WITH PAIR YGIG

    AMRAP 14:
    20x KB Deadlifts (32/24kg)
    20x Wallball (9/6kg)
    20x Burpee box jump overs
    20x KB Swings (32/24kg)
    20x Wallball Situps (9/6kg)

  • 08.06.2025 (AM or PM) Workout

    45-60min Easy Z2 Run

  • 5 rounds of Workout

    BENCHMARK
    22 kettlebell swings, 32 kg/24 kg
    22 box jumps, 60/50cm
    400 m run
    22 burpees
    22 wall ball shots

    Scaled WOD
    5 rounds of:
    11 kettlebell swings
    11 box jump/ box step up
    250 m row
    11 burpees
    11 wall ball shots

  • Extra Credit 11-08-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Moose Antlers
    MIN 2 - :50 90-90 Alt. Hip Rotations
    MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
    *Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

  • Viikko 35 (kevyt viikko) Workout

    kisalijat ottakaan vähitäänkin ma+t+kei huilia. Ei haittaa vaikka menis koko alkuviikko ihan muissa hommissa. Itse otan kisojen jälkeen viikon huilia treeneistä yleensä / 2 pierntä palauttelevaa vaan.

  • Teinit 290125 Workout

    Amrap 40

    4+4 Käsipaino tempaus
    10 Abmat
    5 wallball
    5+5.Askelkyykky
    5 Burbee käsipainon yli
    4 Leuka