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

  • WOD Workout

    7 rounds, 1 min each, for max reps of:
    12/9 Row/Bike Calories
    max reps in remaining time Push Press, 50/35 kg
    Rest 1 min

  • Strength Strength

    Strict Press

    10 mins to build to 1RM
    --then--

    3 x 1 @90% of 1RM , go every 90 sec

  • Intervals Workout

    10 x 1min on / 1min off: (alt. A & B)
    A)
    max row or ski cal

    B)
    6 DDB hang c&j @ 2x50/35lb
    rest of time: DB facing burpee

    RPE 4.5
    -> kovia intervalli vetoja

  • Pe 13.3.2026 maastaveto (WODc:ssa pääliikkeenä etukyykky) Strength

    Etukyykky Max1

    Maastaveto 2x2x85%

    Kohautukset käsipainoilla 3x20
    -penkillä istuen

  • Upperbody strenght Strength

    e3,5m x 4:
    3 *bench press @ RIR 3
    6-8 DDB bent over row @ RIR 2-3
    *2s pause bottom

  • Smolov 1.1 - deadlift Strength

    Week 1, day 1
    6x6
    @70% of 1rm deadlift

  • OPEN 26.1 Workout

    For time:

    20 wall-ball shots

    18 box jump-overs

    30 wall-ball shots

    18 box jump-overs

    40 wall-ball shots

    18 medicine-ball box step-overs

    66 wall-ball shots

    18 medicine-ball box step-overs

    40 wall-ball shots

    18 box jump-overs

    30 wall-ball shots

    18 box jump-overs

    20 wall-ball shots

    Time cap: 12 minutes

    ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

    ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

    SCALED:

    For time:

    20 wall-ball shots

    18 box jump-overs

    30 wall-ball shots

    18 box jump-overs

    40 wall-ball shots

    18 medicine-ball box step-overs

    66 wall-ball shots

    18 medicine-ball box step-overs

    40 wall-ball shots

    18 box jump-overs

    30 wall-ball shots

    18 box jump-overs

    20 wall-ball shots

    Time cap: 12 minutes

    ♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch box (may step up)

    ♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box (may step up)

  • STRENGTH (Overhead squat) Strength

    Overhead squat 5x1
    – nouseva paino
    – lepo 3-4min

  • EMOM 30 Workout

    EMOM 30 min:

    1) 15 cal echo bike / 17 cal row / 20 cal bike erg
    2) 5 clean & jerk
    3) rest

    Q7AV

  • Warm up Workout

    WU: 8 x 30s on / 15s off:
    1) row / ski
    2) ring row
    3) walking lunge
    4) lying banded press