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

  • 20.3.2026 ”Sikalyykky” ( Unknown WOD ) Workout

    Miten meni?

  • 5x3 Back Squats Strength

    5 sets:
    3 Back Squats
    Set 1: @60% 1RM Back Squat
    Set 2: @65%
    Set 3: @70%
    Sets 4-5: @75%
    - Rest as needed btw sets

  • HANG POWER SNATCH Strength

    E75s x 12

    4x3 hang power snatch
    4x2 hang power snatch
    4x1 hang power snatch

  • Hyrox Workout

    Intervals

    ZONE 1

    2min x 8 (4 rnds)

    1) 1min burpee broad jump + 1min rest
    2) 2min Run

    Rest 2min

    ZONE 2

    2min x 9 (3 rnds)

    1) Ski erg / Bike
    2) Row erg
    3) Rest

    Aloita maltilla, jotta pystyt ylläpitämään tasaisen vauhdin. Tavoite liikkua suurin osa treenistä vauhtikestävyysalueella. (75-85%) Treenin tavoite on kehittää aerobista tehoa vauhtikestävyysalueella.

  • Clean pull Strength

    4x2 @raskas

  • Painonnosto workshop Workout

    Tähän voit kirjoittaa muistiinpanoja Lauran opeista!

  • Conditioning (VO2max) Workout

    4 sets:
    4min ON / 4min OFF:
    - Machine of choice, but all the sets with same machine (Row, Ski, AB).

    • This is a VO2Max workout. It's ment to be GASSY! So go hard (max sustainable pace) and work for it!!!

    Score: Calories
    Comment: paces and feelings

  • WOD Workout

    "DT"

    5 rounds for time of:
    12 Deadlifts, 70/47kg
    9 Hang Power Cleans,
    6 Push Jerks,

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

    Timecap: 12 mins

  • Wednesday Cindy Workout

    25 min AMRAP:

    "1 Alpha-round
    5 Pullups
    10 Pushups
    15 Squats
    1 min rest before Beta

    1 Beta-Round
    15 Walking Lunges 32/24kg - or 40/29
    7 Burpee Box-Overs
    1 min rest before Alpha

    Aim to have each round of "Cindy" (= alpha) within +- 5 sec of each others. So sustainable tempo through and through.

    Deep breathing, solar plexus activated throughout, especially in the rests.

    Push off with the heels (butt activeI in the walking lunges! Aim to jump with the butt on the box-overs too: burpee up to half-squat, then jump up.

  • 17032026 Tiistai B Workout

    Ingrid
    10 rounds for time:
    3 snatches 60/42,5kg
    3 burpees over barbell