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

  • 17.6.2025 Strenght Workout

    All same

  • Recovery WOD Workout

    2 rounds
    2400/1600m bike
    Rest 2 mins
    800m row
    Rest 2 mins
    800m run
    Rest 2 mins

    Then
    1:00 pigeon stretch right side
    1:00 pigeon stretch left side
    2:00 seated straddle
    1:00 single leg forward fold right
    1:00 single leg forward fold left
    2:00 butterfly

  • Open gym - Strength training for legs Workout

    Warm up running 15 minutes
    Warm up squats, lunges etc.
    -Hip thrust 4 x 8 x 100kg
    -Front squat 3 x 8 x 45kg
    -Bulgarian lunges 2 x 8 x 48 kg per leg
    -Deathlift 4 x 8 x 73kg
    -Clean 10 x 1 x 43 kg

  • 7.6.2019 Sali Workout

    Takakyykky, kuminuhoilla 5x3@70%

    Korkea Te veto, 10cm koroke jalkojen alle
    3x2@80%
    2x2@90%
    3x1@100%

    Raakarive + työntö

    5 x (1+1)@75%

  • Easywod 24072020 Workout

    -vauhtipunnerrustekniikka
    -sdlhp tekniikka
    -wallballtekniikka

    5 x
    7vauhtipunnerrus sopiva paino
    7sdlhp
    7wallball

    TC 15 min

  • Gymnastics + weightlifting + conditioning Workout

    150 min
    Warm up 20 min
    1.HSW
    - 25 m.

    2.BMU
    - 8 reps

    3.BFLY + BCTB
    - Bfly 40 reps
    - KCTB
    - BCTB

    4.Clean pull + Clean + Hang clean
    1+1+1 up to 75% effort

    5.Aerobic work
    For consistency:
    15 min easy erg
    -then-
    3 rounds:
    6+6 Single arm KB Thruster (light) - 16 kg
    6+6 Bird dog (3 s. hold on last rep)
    10+10 Side plank rotations
    -then-
    15 min easy erg

  • Partner Chipper Workout

    In Pairs complete;
    1600m Run (Löyly and back together)
    200 DB Snatch
    100 burpee over db sideways
    50 T2B
    1600m Run

    Run together but YGIG on everything else. Enjoy, this is a long fun partner workout.

    I would definitely wear running trainers for the workout.

    Time Cap 38 Mins

  • Warm up Workout

    WARM-UP
    1:00 Bike (EZ-Mod)
    3:00 Bike (:20 Hard / :10 Light)
    1:00 Bike (EZ-Mod)

  • Gymnastics skill Workout

    3-4 rounds/for 20min
    -10 kipping swing
    -5-10 swing with re-grip
    -10 banded hollow body pull down
    -1-5 Bar MU käännät
    -30-60sec hs hold
    -5 jefferson curl

  • Metcon Workout

    • For Time:
    Assault Bike 1000 m
    Row 1500/1200 m
    Assault Bike 1000 m
    Row 1000/800 m
    Assault Bike 1000 m
    Row 750/600 m
    2 score = total time and slowest 1000 m Bike
    20 Min Timecap