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

  • Rauno Workout

    27-21-15-9
    burpee
    T2B

  • Ring Row Variations Workout

    Incline Row 4x12r
    Ground Row 4x8r

  • Strength Strength

    Triceps extensions 3x15

  • 13.7.2026 Back Squat ( BasicWod ) Strength

    Back Squat

    6-4-2-6-4-2, building

    Go every 3:00

  • VKS 3x3 back squat Strength

    3 reps 3 rounds

  • Joonan hulinat Workout

    33mins in pairs:

    20 wheel barrow walk
    20 synchro burpee
    40 toes to bar
    40 wall ball
    60 kb swing
    60 cal bike

    • Go again, start from the top!
• Split anyhow
• Move like you care
• Have fun and don’t die

  • Murph prog 4. Workout

    Level 1.
    4 rounds for time:
    400m run
    16 pull up
    30 push up
    50 air squat
    400m run

    Rest 2min between rounds.

    Level 2.
    4 rounds for time:
    400m run
    12-14 pull up
    20-25 push up
    40 air squat
    400m run

    Rest 2min between rounds.

    Level 3.
    4 rounds for time:
    400m run
    8-10 pull up
    15-20 push up
    30 air squat
    400m run

    Rest 2min between rounds.

    Rpe 4-4.5 TC 40min Tavoite löytää vauhti mitä pystyt ylläpitämään kaikilla kierroksilla. Valitse level oman tason mukaan. Skaalaukset: run -> matka pull up -> jumping push up -> kulma air squat -> reps

  • Treeni 3 (keskiviikko) Workout

    Warm up
    band pulls + banded hip activation
    few minutes of speed ladder drills
    burpee broad jumps 3x3reps (sharp), rest 2-3 min bwn sets (during it do some core activations)
    barbell work as needed and start

    Weightlifting
    muscle clean + low hang power clean + high hang clean 3x1+1+1reps@35-50%
    power clean + low hang squat clean + high hang squat clean 5x1+1+1reps@60-75%
    rest 1.5-2.5 min bwn sets

    Strenght
    Sumo Deadlift + Sharp Box jumps 2x5+5 and 2x3+3reps@60-65-70-75% of 1rm (box 50-60cm / 60-75cm)
    rest 2-3 min bwn sets

    Metcon

    3 sets
    30/24 calories ski erg
    3-6 bar muscle ups / burpee pull ups OR 6-12 c2b pull ups
    6-8 thrusters@16-24/24-32kg kb's
    rest 1:1 bwn sets

  • 3.6.2025 "Half Murph" Workout

    For time :

    Run 800m
    50 Pull-Ups
    100 Push-Ups
    150 Air Squats
    Run 800m

    No Time Cap

  • 07072026 Tiistai Workout

    A) Every 3 minutes x 8 rounds
    15 wall balls 20/14lb
    12 toes to bars/12 pull ups
    9 lateral burpee box jump overs 60/50cm

    *Aim to complete each round in 2 minutes or
    less. Alternate between toes to bars and
    pull ups each round.

    B) Plank hold for maximum time.