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

  • 12.11.2024 Bench press and pull ups Workout

    Every 2min x 8

    A) 3-3-3-3 bench press (pause rinnalla)
    B) 4 strict pull up

  • PAINONNOSTO RATAPIHA Workout

    Roy Sundberg
    Omatoiminen lämmittely 11:45 eteenpäin!

  • 02.01.2026 Workout

    Strongman

    Supersets

    4 Rounds:

    Deadlift
    - 5 Reps
    @RIR 1

    rest 30s

    SB Bearhug Hold
    - 45-60s @heavy

    rest 3min

    EMOM 16

    1: 5-8 SB Clean @50-60kg
    2: Max Distance DB Farmers Walk 2x25-30kg (jos tiputat niin älä enää jatka)
    3: 10 DB Box Step Up (1x25-30kg)
    4: Rest

    Accessories

    A) 4 Rounds:

    • 10-15 Seated DB Lateral Fly rest 30s
    • 20/20m KB Mixed Rack Carry (OH + FR) rest 2min

    B) 3-4 Rounds For Quality:

  • Sunnuntain rimpuilut Workout

    EMOM16
    1. Hspu kipping
    2. Hspu negative
    3. DU/crossovers
    4. 🦋 pull ups

    Rest

    Muscle up training and abs / ghd/t2b max 15 min.

  • Endurance WOD Workout

    Mixed aerobic amraps for consistency:
    A. 15 min amrap:
    50/40 cal row
    50 m dual KB farmers walk (heavy)
    10 burpee box step overs

    6 min rest

    B. 15 min amrap:
    50/40 cal bike
    15 DB front squats 30/20 lb
    10 burpee pull ups

  • HYROX games Workout

    CONDITIONING

    HYROX GAMES:

    Tc 38min

    500m run to start the game

    Dice numbers

    1. 200 m Row
    2. 2 lenghts of Sled push
    3. 40 m Farmers carry
    4. 200 m Ski
    5. 12 kpl Burpee to plate
    6. 20 m Walking lunges

    After 19 min 500m run

    IN THE GAME 1 EXERCISE = 1 POINT
    LAST 6MIN 1 EXERCISE = 2 POINTS

    FINAL POINTS: —>

    WALL BALL FINISHER
    0-19 = 80
    20-24 = 70
    25-29 = 60
    30-34 = 50
    35-39 = 40
    40-44 = 30

  • WOD Workout

    9'AMRAP
    5 KB DL @20/12kg
    5 KB squat clean
    5 KB push press
    20" plank

  • METCON (Crossfit Open 25.1) Workout

    15MIN AMRAP:

    • 3 DB Hang C&J
    • 3 Burpee Over DB
    • 10m Walking Lunge (5m+5m)

    *After completing each round, add 3 reps to the Burpees and Hang Clean-to-Overheads.

  • Gymnastics Workout

    15 mins
    Mu transition floor/ box / high ring

    EMOM 18
    2 mins Z press x 10 - bent over row x 10
    2 mins Candle stick x 10 - invisible chair 1 min
    2 mins Plate snatch in superman

    EMOM 12 mins ( 30-30)
    Ring row
    Kb push up
    L - hang with plate
    Kb side bend

  • 7.1.2024 Emom15 Workout

    1: 0:45 burpee over line
    2: 15 goblet squat
    3: 20 kb swings
    4: 10 T2B's / kipping leg raises
    5: 10 push-ups