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

  • Mikkos🔺 Workout

    10 rounds
    Choose a set amount of calories as a target for each machine, each round - go for 10-20 cals each station and rest for the rest of each minute:
    1min Row
    1min Ski
    1min Echo/Bike
    1 rest

    Variations:
    Classic : Choose a set amount of calories, stick to the amount each round.
    Interval: Every other round alt. between Cal. ⬆️ & Cal. ⬇️
    Pyramid : Start light (ex. 7 Cal. ) and every round - increase with 1 Cal. until failure on one machine. Then gradually decrease the Cal. again.
    Active recovery : "Chill mode pace", you should be able to chit chat with bestie for 10 rounds. 😁

  • Partner Workout Workout

    Partner Workout

    AMRAP 15
    40 Calories
    30 Toes-to-bar
    20 Front Squats 60/40kg
    10 Handstand Pushups

  • JACK'S TRIANGLE Workout

    BENCHMARK
    For total reps:
    AMRAP 2:
    Max-reps deadlifts (70/102,5 kg)
    AMRAP 19:
    4 strict pull-ups
    11 box jumps (61/76 cm)
    13 hand-release push-ups
    23-cal ergo
    AMRAP 2:
    Max-reps deadlifts (70/102,5 kg)
    – No rest between AMRAPs.

    Scaled WOD
    For total reps:
    AMRAP 2:
    Max-reps deadlifts
    AMRAP 19:
    4 Ring rows
    6 box jumps/step ups
    8 knee push-ups
    12-cal ergo
    AMRAP 2:
    Max-reps deadlifts
    – No rest between AMRAPs.

  • ACCESSORY Workout

    3-4sets:

    6+6 bulgarian split squat
    12+12 kb side bend

  • STRENGTH (Front squat) Strength

    Front squat 5x1
    – nouseva paino
    – lepo 3-4min

  • Eva Strong Workout

    5 Rounds for time with a Partner:
    24 Double Unders*
    19 Toes to Bar
    2 Clean and Jerks @85/60kg
    400 Meter Run / 1+½ Stairs / 500m Row*

    *Double-unders and the Run are done at the same time. Do not move on to the next movement until both partners finish (i.e. both partners do the 24 reps of DU each round).
    *Toes to bar and Clean and jerks are done as one person working at a time. The number of reps is what EACH person needs to do (so 19 T2B each per person per round, split however). This is a bit different than our normal partner WODs
    - Cap 30:00

  • Power clean + Split jerk Strength

    In 15 min Find max:
    Power clean + split jerk

  • 24062026 Keskiviikko Strength

    A) Bench press
    4 x 6 x 70% / go every 3 minutes

    B) 4 rounds
    10 med ball chest passes to floor
    5 clapping hand release push-ups

    *Rest 90 seconds between movements and
    sets.

  • 27.6.2026 EMOM 36 Workout

    EMOM 36

    1 Minute : 4 BMU / 4 CTB / 4 Pull-Ups
    2 Minute : 12 DB Snatch, alternating 22,5/15kg
    3 Minute : 20 Wallball Shots 20/14p
    4 Minute : 8 Strict Handstand Push-Ups
    5 Minute : Bike 18/12 Calories
    6 Minute : Rest

  • Back squat (Wendler week 8 deload) Strength

    Back squat (Wendler week 8 deload)

    Set 1: 40% x 5
    Set 2: 50% x 5
    Set 3: 60% x 5

    The % are calculated from 90% of your 1RM!

    *Viimeinen deload Wendlerissä ennen vikaa sykliä!
    * Ensi viikolla taas nousee painot!