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

  • 25.9.2026 Warmup Workout

    2 rounds
    5/side Offset kang squats
    5 Inchworms
    5 Table top raises
    8 Tension swings
    +
    2 Rounds
    30 Speed rope skips
    8 Hand-release push-ups
    5 Back support slide throughs
    5 Russian dips
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)

  • Compromised Cardio 3 (engine vk34) Workout

    Zone 1: Run

    Zone 2: SB Zercher Lunge
    Complete 40-60m Rest FRT

    Zone 3: SkiErg

    Zone 4: Farmers Carry
    Complete 200-300m Rest FRT

    Zone 5: Rowerg

    Zone 6: Wall Ball
    Complete 40-60 Rest FRT

    -2 rounds
    -3min work / 30s rest

  • 10.9.2026 AMRAP 10 ( BasicWod ) Workout

    AMRAP 10

    10-15-20-25-30...etc.
    KBS 24/16kg
    Air Squats

  • 3.9.2026 Warmup, Strength Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Cardio Bootcamp Workout

    AMRAP35: (teams of 2)
    500m synchro run
    40 airsquat
    30 DB snatch 1x50/35lb
    20 burpee over DB
    800m row or ski
    40 abmat situp
    30 box jump
    20 db box step over

    -> pareittan toistoks puoliksi, juosu yhdessä!

  • HYROX Workout

    Hyrox

    YGIG

    6mins max meters Ski
    6mins max meters Row
    6mins max Wallballs

    2 min break

    AMRAP 20 in pairs

    500m run both
    60m sb lunges
    30 x devils press
    30 x burpee to plate

  • WOD Workout

    10' AMRAP
    12 KB swing @ 24/16kg
    9 target burpee
    6 pull up

  • Mobility & CORE Workout

    shoulder & Th mobility

    half TGU 4x3/3

    bear pos. KB pull through 4x8/8

    KB suitcase march 3x10m/side

    superset, 4x
    5/5 push up pos. birddog
    5/5 KB teapot

  • 3.9.2026 Clean & Jerk, Strength Strength

    Clean and jerk

    3 Waves, go every 1:00-1:30
    3 x 2+1 @ 65-70-75%
    3 x 2+1 @ 67.5-72.5-77.5%
    3 x 2+1 @ 70-75-77.5%

    – Rest 2:00 between waves –

    – 3 progressively heavier waves of 2 cleans + 1 jerk.
    – You don’t need to follow the % strictly (but aim to stay within a few %).
    – Drop the bar between each rep, reset and go

  • EASY WOIMA 11.9.2026 Workout

    WARM UP, 2 kierrosta
    kang squat 10 x keho
    kuminauha kompleksi 1 10+10+10 x punainen
    lantio kompleksi 1+1 x keho
    käden kierrot seinää vasten 10+10 x keho
    jeffersson curl 10x15kg

    A1) Tempo kyykky 4 x 3 x keho, lepo 2 min, tempo 10530
    B1) punnerrus polven korkeudella 4x3 x keho, lepo 1-2min, tanko polven korkeudella
    B2) negatiivinen leuka 4x1 x keho, lepo 1-2min, tempo 3s ylhäällä / 10s alas
    Tai ring row 4x12
    C1) askellus boxin yli 3 x12 x 50cm, lepo 30s

    C2) copenhagen plank 3x(10s+10s) x keho, lepo 30s
    C3) monster walk 3x 20m x lyhyt kump. lepo 1 min