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

  • Partner Workout Workout

    With Partner for time:
    150cal Row
    150 Box Jump Overs 60/50cm
    200m Skillmill Sledge Push 10/9
    200 KBS 32/24kg (RU)
    300 DU
    150 Burpee No Jumps

  • 3.4.2026 Workout warmup Workout

    2 rounds
    10 Tension swings
    5/way Scapular rolls
    10 Handstand shoulder taps
    5 Kneeling jumps
    +
    2 rounds @ increasing pace
    200m Run
    2 Wall walks
    6 Chest-to-bar pull-ups
    8 Wall balls

    – rest 1:00 between rounds –

  • PTG TI 26.8.2025 klo 11 Workout

    LÄMMITTELY
    2 kierrosta 40s./liike
    1. Roikkuminen + lapavedot
    2. Askelkyykky ylävartalon kierrolla
    3. Käsien lähennys vk
    4. Takaketju "paikoillaan kävely"
    5. Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus

    VOIMA
    3 kierrosta
    1. Lattiapunnerrus kp x 8
    2. Sjmv kp x 8
    3. Gorillasoutu x 8+8

    AMRAP 10min
    10 x korokkeelle nousu
    10 x lankussa olkapääkosketukset
    10 x pystypunnerrus
    5 + 5 x kyykky käyntiasennossa

  • KAHVAKUULA RUUVIKATU Workout

    EMOM16
    - Russian heiluri x 12-15 (raskaalla kuulalla)
    - Rive + Työntö/vp x 8 (4+4)
    - Maljakyykky 2sek pidolla x 10
    - Renegade row punnerrukselle x 8-10 (kaksi kuulaa)

    AMRAP20
    - Am. Heiluri x 15
    - Askelkyykky taakse, kuula sarviote x 10
    - Punnerrus x 10 (kuulan päällä tai ilman)
    - High pull + tempaus x 8 (4+4)
    - Paikallaan marssi, kuula salkkuotteessa 30-40 sek

    FINISHER 3kierr. ilman taukoa
    - Heiluri 20sek
    - Maljakyykkypito 20sek
    - Vuorikiipeilijä 20sek

  • WOD Workout

    10x3min ON 1min OFF

    A)
    8 Raakapunnerrusta 45/35 kg
    30 Tuplaa
    10 Istumaannousua

    B)
    12 Seinäpalloa
    8 Leukaa
    7/9 Cal koneella

    *Jatka siitä mihin jäit

  • SKILL Workout

    Handstand push up

    E2MOM, 5 rounds
    2-12 HSPU
    run 1-2 rounds

  • 3.4.2026 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

  • 7.3.25 Workout

    SKILL

    10-20min skill of your choice 🤸🏼🤸🏼‍♂️

  • 27.09.2025 Workout

    ENGINE

    • 15min C2 Bike (Z2)
    • 15min Ski (Z2)

    Into,
    5 Sets Of:

    • 2min C2 Bike (Hard)
    • 1min C2 Bike (Easy)
    • 2min Ski (Hard)
    • 1min Ski (Easy)

    Optional Accessory

    A) Core 3-4 Rounds:

    *rest 30s between movements, 2min between rounds

    B) 3-4 Rounds For Quality

    • 1 Set of Banded Pull Up (vihree kumppari, pitkä sarja
    • 10-15 DB Bench Press
    • 10-15 Ring Face Pull *rest as needed

  • 13.12.2025 Hang Power Snatch Strength

    1-2-3-4-5-6-7-8-9-10

    Hang power snatches (UB)

    Aim is to stay at the same weight ( = sets get harder as you go)
    Intent. Improve your barbell cycling efficiency and stamina.
    Weight. 52.5/35kg (115/75lbs), 43/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions.