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

  • 27.3.2026 QuarterFinals Workout

    QuarterFinals

  • Teinit 060526 voima Strength

    6 Punnerrus + 6 Vauhtipunnerrus
    X5

  • Treeni 2 (tiistai) Workout

    Warm Up
    2-3 min air bike + 2-3 min jump rope
    then 2 rounds
    :20-30 l-sit hold
    :20+20 sec of kb bottom up carrying (90/90)
    10 scapula pull ups + 10 kipping + hanging until 30-45 sec
    then 3 rounds
    6-8 bench press, add weight
    1-2 decline rope climbs or legless to half way

    Strenght
    Military Bench Press 4x5reps@60-70-75-75%
    perform 1-2 legless rope up/down + 1 normal climb
    rest 3-4 min bwn sets

    Metcon

    18 min amrap
    15 drag rope double unders / 36 double unders
    3 ring muscle ups / bar muscle ups / burpee c2b pull ups
    9 ghd sit ups
    target rounds 8-12.

    Accessory Work
    2-3 sets
    8-12 pec flyes with light dumbbells 2.5-7.5kg 's
    8-12 bicep curls as you like
    8-12 tricep turns as you like
    rest as needed bwn sets

    Cool down
    3-5 min recovery bike / air bike / jog&walk

  • 24.3.2026 Alternating, Strength Workout

    Alternate A1 / A2

    A1. Push press – 4 x 3 @ 80%, rest 1:30 before A2

    A2. Strict chest-to-bar pull-up – 4 x 4-6 @ RPE 8 (2 RIR), rest 2:00 before A1

  • Fitness Workout

    STRENGTH

    EMOM 12 minutes
    1: 6-8 Incline push-up (3 seconds eccentric)
    2: 4-6 Feet assisted ring strict pull-up (3 seconds eccentric)
    3: 20-30 Seconds tuck hold on boxes

    Rx/Rx+:
    1: 8-12 Regular/ring/deficit push-up (tempo)
    2: 4-6 Ring strict pull-up
    3: 15-20 Seconds L-sit hold

    WOD

    1:30 work / 1:30 rest
    15/12 calories machine
    Max rep target burpee in remaining time
    Continue until accumulating 30 target burpee

    Rx+: Ski/Echo, burpee pull-up

    Cap: 6 sets

    ACCESSORY

    Lean away lateral raise
    3-4x10-12/side

  • Gymnastics Workout

    -ring muscle up & progressions
    -gymnastics holds: handstand hold

  • PTG TI 13.1.2026 klo 11 Workout

    LÄMMITTELY
    1 kierros - 60s./liike
    1. Jefferson curl kp
    2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
    3. Pull over venytyksellä (pallon päällä)
    4. Elephant walk

    ACCESSORY
    2 kierrosta - 60s./liike
    1. Yhden jalan pohjennousut kk oik. & vas.
    2. Yhden jalan sjmv rotaatiolla oik. & vas.
    3. Tuulimylly istuen oik. & vas.
    4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
    5. Istuen veto vk + työntö kp oik. & vas.

    VOIMA
    Sumomave - laskevat toistot (10 - 8 - 6)

  • MamaWod Workout

    :40s. On/ :20s. Off x3 kierrosta:

    1: 8 ring row + max push ups
    2: 8 american swing + max goblet squats
    3: sit up / painon siirto
    4: burpee + line hops
    5: 8 d-db push press + max d-db deadlifts
    6: 16 mountain climber + max plank hold
    7: 8 plate gtoh + max plate thruster
    8: rest

  • 5.2.2026 Ropeclimb Capacity Workout

    Rope climb capacity

    AMRAP 0:30 Rope climbs
    – 1:00 SkiErg @ easy –
    AMRAP 1:00 Rope climbs
    – 1:30 SkiErg @ easy –
    AMRAP 1:30 Rope climbs
    – 2:00 SkiErg @ easy –
    AMRAP 2:00 Rope climbs
    – 2:00 SkiErg @ easy –

    Intent. Accumulate as many rope climbs in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
    Movement options. Seated rope climb pull-ups

  • INTERVALS Workout

    E5MOM x 5

    400m run
    15 kbs@24/16kg
    10 pull up