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

  • Warm up Workout

    WU: AMRAP8:
    12 plate oh walking lunge alt.
    6+6 1-leg plate deadlift
    6 scap pullup (2s pause top)
    6 downward dog to pushup

  • 6 rounds for time Workout

    150-m run
    12 box jump-overs (61/76 cm)

    Scaled WOD
    4 rounds for time:
    150-m run
    8 box step-overs

  • Keskiviikko 20.8.25. FN Workout

    Warm Up
    3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
    then 2 rounds
    25+25m kb bottom up carrying (90/90)
    10 scapula pull ups + 10 kipping + hanging until 30 sec
    :30 Front leaning on rings
    5 sharp box jumps

    Weightlifting

    3x1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @35-65% of 1rm jerk
    4-5x 2 Push Jerk + 1 Split Jerk @70-80% of 1rm
    rest 1.5-2 min bwn sets

    Metcon
    2 sets
    600m Run / 3 min cardio machine
    -into-
    2 rounds
    8-10 Strict or Kipping Pull Ups
    16-20 Push Ups
    24-30 Air Squats
    -into-
    600m Run / 3min cardio machine
    Keep quality on movements, tight body on push ups, no free landing on squats to save knees.
    rest 3 min bwn sets
    Laske että kasvatat volyymia edellis kerroista kaikissa liikkeissä.
    70-85% effort, zone 3-4.

  • Tempaus yhdistelmä aloittelijat Strength

    Te-veto nivusiin+Te-veto riip ap + Te riip ap
    5 sarjaa
    -2+2+2

  • Day 66 Workout

    Rest & Recover

  • Warm up Workout

    8min for quality:
    8 scapular circles
    8 squat to hamstring
    8 Y-raise in squat
    8+8 single-leg miniband hip abduction

    Y-raise video:

    Hip abduction video:

  • WOD: W/ partner Workout

    E4MOM x5 w/ Partner - YGIG:
    Buy in:
    24 box jump (60/50)
    12 s.a. devil's press (22,5/15)
    Remaining time: AMRAP row (cals)

    Rasittavuus: RPE 8-9
    Treenin flow: Jokainen E4MOM alkaa buy inilla ja loppuaika intervallista soudetaan vuoron perään. Tulos yhteenlasketut kalorit.

  • THRUSTERS & PULL-UPS Workout

    EMOM12:
    1. 6 Thrusters (40/60kg)
    - max reps of kipping pull-ups for the remaining time
    2. rest

    • Choose a weight that you can go unbroken on thrusters!
    • Scale kipping pull-ups to jumping pu, banded pu or heavy ring rows.
    • Score: total reps of pull-ups

  • Ke 6.8.2025 kyykky/maastaveto Strength

    Kyykky 3x1 (85-90-95%)

    Maastaveto 3x2x80%

    Suorinjaloin mave 3x10
    -noin 45%

  • Parin kanssa Workout

    Parin kanssa

    100 cal soutu
    40 maastaveto 84/55kg
    75 cal soutu
    30 rinnalleveto riipusta 61/43kg
    50 cal soutu
    20 thruster 43/30kg
    25 cal soutu

    Jaa toistot vapaasti. Skaalaa painoa tarvittaessa ja nauti vauhdin hurmasta.