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

  • Swimming 10:30—> Workout

    60-90min of Swimming:
    Practise Different Swimming Technics with Aki Rantahuhta
    - Omakustanteinen (6€), hyvinkään uimahallissa

  • Bear Complex prog 3 Workout

    AMRAP 30 min
    YGIG / round, in teams of 3

    20/17 cal bike
    3 Power Clean
    3 Front Squat
    3 Push Press
    3 Back Squat
    3 Push Press
    Use 75% of heaviest on 4.6.

    Goal & Intensity:
    -Build strength endurance by pairing a fast bike sprint with a heavy barbell cycle, working with a partner.
    -Maintain solid technique under fatigue.
    -Each round is short and intense—heart rate spikes on the bike, then you hit the barbell unbroken.
    Partner rotations create clear work‑rest intervals that keep intensity high. 2 rest while 1 work
    -Aim to keep all six barbell movements unbroken; adjust bike pace so you can hold form.
    RPE: 7–8
    Training Area & Benefit:
    Interval strength‑conditioning; practicing the transition from high heart rate to heavy lifts boosts competition and WOD performance.

  • 3 x 5 Weighted dips Strength

    Three sets of five reps

  • EMOM 10 Workout

    Odd: 6 Ring Dip
    Even: 8 Hand Release Push-Up

  • Baby One More Rep Workout

    EMOM 28 min

    1) 40 Double unders
    2) 15 toes to bar
    3) 7 + 7 pistol squats
    4) rest

    Option 2

    EMOM 28 min

    1) single, single, double 50s.
    2) 10 1-leg toes to bar
    3) 7 + 7 pistol squats scale 1
    4) rest

    Option 3

    EMOM 28 min

    1) singles 50s.
    2) 10 heels over hips
    3) 7 + 7 pistol squats scale 2
    4) rest

    Goal & Intensity:
    - Rotate through movements, resting every fourth minute.
    - Aim for consistent reps and good movement quality.
    - Adjust reps or scaling as needed.
    - You should be able to continue 2-3 rounds after 28 min.
    Desired RPE/Effort: 6,5-7 (60-70% effort)

  • Gymnastics skills Workout

    EMOM15
    1. Rope climb
    2. Hand stand walk / Handstand hold / Shoulder taps
    3. Rest

    *Choose the reps yourself - focus is on improving skills not conditioning.

  • Back Squat 4x4 Strength

    STRENGTH
    Back Squat 4x4

    Tempo 3310 (3sec down, 3sec hold at the bottom)

    RPE 4 (2-4 reps in the tank)

  • Deload Takomotor Partner wod Workout

    -deload viikko eli tahti 70-80% effort koko treenin läpi
    -parin kanssa vaihdellen

    Buy in: 1800/ 1600m row
    -vaihtele 300/200m välein

    then 10 rds (5 each)
    10 Burpee BJ overs (5 each)
    20 KB snatches (10 each)
    40 Airsquats

    Buy out: 1800/ 1600m row
    -vaihtele 300/200m välein

    -TC 40 min

  • Core Workout

    4 rounds for quality
    45s plank hold
    15 Hollow Rocks
    20 Plate twists

  • Back Squat 5x3, Tempo 2210 Strength

    Back Squat 5x3

    Tempo 2210 (2sec down, 2sec hold at the bottom)

    RPE 4 (2-4 reps in the tank)