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

  • Upperbody strenght Workout

    8 x e90s:
    1. 8-12 deficit push up
    2. 8-12 feet elevated ring row

    -> voit käyttää lisäpainona painoliiviä/levypainoa jos 12 toistoa menee helposti.
    ->deficit push up->knees on the floor deficit push up
    -> feet elevated ring row->ring row

  • Conditioning Workout

    25 x 30s on / 15s off
    1.ski/bike-erg/echo bike
    2.burbee to target
    3.row
    4.rest
    5.rest

    @ RPE 3-4

  • Käsipaino ja laite Workout

    12,10,8,6 paholaisen punnerrus
    16,14,12,10 kp vauhtipunnerrus
    20,18,16,14 yleisliike
    16/12cal laite joka kierroksen jälkeen

    Kp paino 22,5-15/15-10kg

    Aikaikkuna 18-28min

  • Back squat Strength

    5 x e3m:
    3 back squat @ RIR 1-2
    5 broad jump max effort

    -> broad jumpissa pysäytys joka hypyn jälkeen

  • Wod Workout

    Rx
    For time:
    30 squat snatches (42,5/60 kg)
    30 Ring muscle ups

    Scaled 1
    For time:
    30 squat snatches (30/42,5 kg)
    15 Ring muscle-ups or 30 ring dips

    Scaled 2
    For time:
    20 power snatches + overhead squat (15/20 kg)
    30 Ring push-ups

    *Cap 14min

  • The longer one Workout

    E3:30 x12:
    a) row/ski/run

    b) "AMRAP":
    5 (elevated) renegade row (1 rep = push up -> row, L -> push up -> row, R)
    10-20 (prone) flutter kick (1 rep = both legs)*

    c) bike erg / echo bike

    d) "AMRAP":
    5+5 landmine cossack squat
    10+10 s.a. russian kbs

    *Flutter kickit joka toinen intervalli selällään, joka toinen vatsallaan.

    RPE 6-8: Jos tämä on viikon 5.-7. treeni tai muuten koet olosi kuormittuneeksi, tee tämä PK-treeninä. Jos taas tämä on ollut kevyt treeniviikko ja virtaa piisaa, anna mennä vähän kovempaa.

  • HANG SNATCH Strength

    E90S x 12

    hang snatch wave
    3-2-1
    3-2-1
    3-2-1
    1-1-1

    POWER OR SQUAT

  • 12.11.2025 "Pasin Päivä" Workout

    AMRAP 5

    "Wallball Recycle"

    Rest 1:00

    AMRAP 5

    Other : Bike Calories
    Other : Single Leg GTOH w/ Medball

    Rest 1:00

    AMRAP 5

    Crabwalk w/ Medball. Change every 20m

    Rest 1:00

    AMRAP 5

    Medball Throw over Pull-Up bar with burpee

    Rest 1:00

    AMRAP 5

    Synchro Medball Clusters

    Rest 1:00

    AMRAP 5

    Air Squats medball between back ( when drop, 3 synchro burpees )

  • Fast Chipper Workout

    For time
    9 Toes-to-bar
    12 Pullups
    15 Thrusters 60/40kg
    18 Bar Facing Burpees
    15 Thrusters
    12 Pullups
    9 Toes-to-bar

  • 9.12.2025 21-15-9 Workout

    For time :

    21-15-9
    Power Clean 42,5kg/30kg
    Wallball Shots 20/14p

    TC 7