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

  • 10 CAMP I VIIKKO 8 I SUNNUNTAI TREENI Workout

    AMRAP 35
    YGIG Split Reps However

  • BOOTYCAMP Workout

    SET A | 4 rounds
    6 sumo deadlift
    8 1 1/4 KB cyclist squat

    SET B | 3 rounds
    6-8 BB good morning
    8+8 split squat
    6+6 half kneeling DB windmill

    8 x 30s on / 15s off:
    1) star plank hold R
    2) star plank hold L
    3) hollow flutter kicks
    4) KB ab crunch

  • HYROX Workout

    Each section is 6’

    2x
    250m ski
    12 burpee
    250m row
    12 wallballs 4/6
    Remaining time double kettlebell hold

    2x
    250 ski
    12 lunges
    250 row
    12 devils press (lanyok 2x6-fiuk2x12)
    Remaining time plank

  • WOD, LIIT Workout

    Liit 35'min

    One at Row @moderate pace

    Another performs: _____________________ Another performs:

    Treenaaja ________________________________ Kuntoilija

    5+5 Single arm DB overhead squat ______ 5+5 Single arm DB overhead squat
    10 T2R ____________________________________ 7 T2R / 7 Ring leg raises
    30" Handstand hold (Against wall) _______ 20" Handstand hold (Against wall) or Pike hold
    15 Wallballs 20/14lbs _____________________ 10 Wallballs

  • KAHVAKUULA RUUVIKATU Workout

    Korttipakkatreeni (pakassa kortit 5-14)

    Hertta:
    - Am. heiluri
    - Askelkyykky / jalka
    - Sit up vatsat

    Ruutu:
    - Rive / käsi
    - Kyykkyhyppy
    - Kylkikiertovatsat

    Risti:
    - Työntö / käsi
    - Maljakyykky
    - Jalkojennosto, t2b tangossa

    Pata:
    - Tempaus / käsi
    - Kyykkypito seinää vasten + 20 sek
    - Lankkupito + 20 sek.

    Jokeri: 10 x burpee

    Kortin maa kertoo liikkeet (kaikissa 3) ja numero toistojen määrän.

  • Voimanosto: ma 2.11.2026 penkki Strength

    Penkki 1x95%

    2Lankun penkki 90% x Amrap

    Kiertäjät kyljellään 3x20 / käsi

    Ojentajat taljassa 100 toistoa Afap
    -1.sarja 20-30 toistoa

  • 30.3.2026 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds

    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    EMOM 4-6 (0:40 work / 0:20 transition) @ increasing pace
    1) BikeErg
    2) Run

  • 18.4.2025 Pull-Ups Workout

    Strict Pull-Ups ( Weighted )

    4-4-4-3-2-1-1

    Or

    Banded Pull-Ups

    8-8-8-8-4-4-4

    Go Every 2:30

  • 8.2.2024 Deload... Workout

    Kevyttä puuhastelu muutama päivä.

  • Conditioning Workout

    Every 6 mins x 5 sets
    21 box jump over @60/50cm
    18 alt V-up (9/9)
    15 regular or incline push up on box
    12 KB squat clean @24/16kg
    9 up-down pull up or to target

    Remaining time is rest!