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

  • Hyrox, Juoksu, kelkantyöntö (Parolannummella) Workout

    Ohjelmassa
    Juoksua
    Kelkentyöntö
    Ja kaikke muuta kiva

  • 26.12.2025 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    0:30 hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    10 Tension swings (sponge/block between feet)

  • 24.5.2025 ( Strenght ) Strength

    Deadlift

    3 x 4 @ 82-86%, Rest 3:00 between sets

  • Viikko 6 Workout

    Syklin toinen viikko. Kisailijat voitte poimia viime viikolta mm. prosentteja kyykkyihin jne jos tuntuu. Eli pienellä modailulla viime ja tämän viikon treenejä sisään. Minä otan ns. sisäänajo viikon nyt tulevana viikkona. Tein viime viikon aikana ainoastaan yhden painonnosto treenin ja muuten muuta hommaa.
    Jos haluat/sinulle on parempi treenata ma,ti,ke ja pe,la + mahdollisesti su. tee treenin rytmitys näin:
    ma - treeni 3
    ti - treeni 4
    ke - treeni 5

    pe - treeni 1
    la - treeni 2
    su - mahd treeni 6

  • BOOTYCAMP Workout

    3-4 rounds of:
    5+5 BB rev lunge
    10 DKB sumo DL
    20 hollow rock
    10 banded hamstring curl

    15 x 35s on / 25s off:
    1) row or ski
    2) box jump over
    3) wallball

  • 19.10.2026 SINGLE LEG RDL Strength

    PAUSE BACK SQUAT + BACK SQUAT + SINGLE LEG RDL
    *squat: hold in the bottom 2-3s
    *rdl: barbell clean grip

    3× 1 + 2 + 8 reps/leg@75-80% bs-% + mod+ weight 1-2 reps in reserve, rest 3-4min

  • 17.1.2026 EasyWod Workout

    Alternating Between Strict Shin-Ups & Shoulder Press ( floor ) 5 rounds x Every 2:00

    5 Chin-Ups
    7 Shoulder Press

    ( Total 20:00 )

  • 21.1.2026 Active Recovery Workout

    3-4 rounds @ steady pace

    6 Windmills e/side
    1:00 Assault bike
    6/side DB bird dog rows
    1:00 Assault bike

    3-4 rounds @ steady pace

    6 e/side DB Lateral lunges
    1:00 Row
    6 Jefferson curls – KB or empty barbell
    1:00 Row

  • 8.9.2025 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Warm up Workout

    8 min for quality:
    40s erg
    10 plate supine shoulder flexion over bench
    6+6 half kneeling groin stretch
    10 scapular push up
    8 banded y-raises

    plate supine shouldr flexion over bench:

    half kneeling groin stretch: