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

  • HYVÄÄ UUTTA VUOTTA ✨️✨️ Workout

    Raketit raikaa, ripaus taikaa, hyvää uutta vuotta, tulevaa aikaa!

  • BOOTYCAMP Workout

    SET A | 3 rounds:
    6+6 front rack rev. Lunge
    8+8 deficit hip 1-leg hip thrust

    SET B | 3 rounds:
    6+6 1-leg KB dl
    8+8 pallof press (2s pause)

    EMOM12: 40s on / 20s off:
    1) box jump
    2) L-sit hold
    3) plate jump squat
    4) chinese plank hold with knee lift

  • Strength Workout

    3rnds for quality
    5/5 push up pos. KB pull through
    5/5 KB armbar
    3/3 one legged KB RDL

    10' EMOM
    1: 6-8 diamond push up
    2: 6/6 KB teapot

  • 19.4.2026 SNATCH Strength

    *lähestyminen esim. 25min, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min),
    2@50% (20min),
    1@65% (18min),
    1@72% (15min),
    1@77% (12min),
    1@82% (9min),
    1@86% (6min),
    1@90% (3min),
    1@93% - 95% --- open

  • 2.2.2026 HS Circuit, Strength Workout

    Handstand Circuit

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    0:20-0:30 Wall facing flutters
    10-20 Handstand shoulder taps
    2 Kick up to handstand and take 6 fast steps

    – Rest as needed b/t exercises –

    Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
    Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

  • 20.3.2025 Active Recovery Workout

    3 rounds @ steady pace

    5 Windmills e/side
    5-minutes Air bike
    5/side Strict high pull
    5-minutes SkiErg
    5 e/side Poliquin step-down
    5-minutes Row
    5 Jefferson curls – KB or empty barbell

  • Kipparit Workout

    Alkulämppä leikki
    Reaktiopeli

    Mobility

    Harjoitellaan tempausta

    WOD YGIG 10min
    200/400m Koneella
    10 Boxihyppyä
    12 KP-tempausta

  • 2.2.2026 EMOM 10, Strength Workout

    EMOM 10

    6-10 Bar-facing burpees @ as fast as possible

    Intent.Develop your top end bar-facing burpee cycle speed (early rounds) and work on your ability to maintain a fast but repeatable speed under fatigue (later rounds). Only do as many repetitions as where you can still keep a fast speed (reduce reps on later rounds if needed to do so).

  • WOD 09/11/24 Workout

  • 19.3.2025 Accessory Workout

    3 Rounds @ 1 RIR

    8-12/side DB external rotations
    8-12 DB Pull overs
    8-12 Prone Y-raises