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

  • Koutsin core-kimara Workout

    Koutsin core-kimara.

  • AF 2026 #masu Workout

    AF WEEK 18, Bonus workout, Engine

    CONDITIONING:
    “Let us Echo”

    EMOM x20

    1) 10-20cal Echo
    2) rest

    Overall RPE 4-5. This will accumulate. Choose a challenging, but doable rep scheme.
    Last 2-3 rounds should feel like you can barely hit the target.

  • HYROX Workout

    A) Burpee Broad Jump Technique

    B)HYROX Intervals

    9x2min On/1min Off:

    1: 12/10cal Row + AMRAP: Burpee Broad Jump
    2: 25 WB + AMRAP: Ski Erg Cal
    3: Max Distance: Farmers Carry

  • Pe 15.11.2025 perus: penkki2 Strength

    Pystypunnerrus 5x5 + 3x1
    -5x5 noin 70%, päälle muutama ”kevyt nouseva ykkönen”

    Leuat TAI Ylätalja, vastaote 5x8-12

    Vipunostot taakse 3x20

  • Viikko 7 Workout

    Kevyt viikko, kova pari viikkonen takana, nyt kevennetään ja kehitytään!
    4 treeniä, 2xvoimaa, 2xmetconia. Tälle viikolle jos otat viidennen treenin se voi olla vaikka la tiimitunti tai jotain ihan muuta urheilua/liikuntaa ulkona yms.
    rytmiä näin : voimatreeni + pidempi kardio. lepo, painonnosto + juoksu, (lepo ja lepo) tai (tiimitunti/lepo).
    Voit myös tehdä niin et juoksu onkin voimatreenin perään ja pidempi kardio pn harjoituksen.

  • Main site Wednesday 250702 Workout

    For time

    • Establish a 2-rep-max shoulder press

    • 3 minutes rest

    • As many calories as possible in 10 minutes of Echo bike

  • BOOTYCAMP Workout

    SET A I 4 rounds
    5 sumo deadlift
    6+6 banded plank row

    SET B I 3 rounds
    8 kneeling quad extension
    6+6 copenhagen plank lift
    6+6 1-leg DKB fr. box step up

    2 x tabata
    A)
    KB goblet half squat
    Miniband march
    B)
    1-leg v-up
    Lying side crunch

  • 16.6.2026 EMOM 9 Workout

    EMOM 9
    1: 0:30 handstand hold
    2: 6+6 DB pus-presses
    3: 20 air squats

    ...straight into:

    EMOM 9
    1: 0:40 deadhang
    2: 10 ground-to-overheads with plate
    3: 8 burpees to plate

  • 1.11.2025 RMU Workout

    5 Rounds for total reps

    Set of Ring muscle-ups
    800m Bike Erg

    Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.

    Movement options.
    Ring muscle-up → Seated ring muscle-ups

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    20 Passthrough
    10 hollow rocks with plate
    10m wheel barrel
    10 Superman
    10m partner carry
    10 scorpion stretch

    Gymnastics for quality
    30min

    ADVANCE
    Handstand walk and HSPU

    INTERMEDIATE
    Handstand push-ups and cycling

    BEGINNER
    Headstand and wall walk

    WOD
    In 6min
    With partner Accumulate max distance of:
    RX Bear walk
    Intermediate supported HSW
    Beginner wheel barrel