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

  • HS-Skill Work Workout

    3 sets:
    HS-walk
    - 5 tries / set
    - Rest as needed btw sets
    —————————————————————
    3 sets:
    10 HS Shoulder Shrugs
    - Rest as needed btw sets
    —————————————————————
    3 sets:
    Max reps Elbow Taps / Shoulder Taps
    - Rest as needed btw sets
    - Goal 20 taps (1=1)
    —————————————————————
    :20 On / :40 Off x 4:
    HS Steps Onto a 5/10kg Plate (feet on the wall)
    - 1rep = step both hands on and off the plate
    —————————————————————
    1 set on both directions:
    HS Walk Around The Box 80/60cm
    - Alt btw clockwise/counter clockwise
    - Feet on the box, arms as close to a box as possible (pike position, stacked body)
    - Weight on the shoulders, head btw the arms, looking the box
    - Rest as needed btw sets

  • Raaka HSPU Strength

    4x4
    V2

  • STRENGTH: Bench press Strength

    Bench press
    4x5 @75 %

  • Voimanosto: ti 13.1.2026 kyykky Strength

    Kyykky 5x75%

    Sjmv 5x8x55-65%

    Pystysoutu käsipainoilla 3x20

    Hyvää Huomenta kumpparilla 3x20
    -puolisumo/sumo-asento

  • Saturday Madness Workout

    Partner workout

    In 14 mins do:
    100/75 Machine Calories
    then in the remaining time, AMRAP of:
    1 Wall Walk - P1
    1 Devil Press, 22.5/15 kg - P1
    then
    1 Wall Walk - P2
    1 Devil Press, 22.5/15 kg - P2
    2 Wall Walks
    2 Devil Press, 22.5/15 kg
    3 Wall Walks
    3 Devil Press, 22.5/15 kg
    ...
    Continue adding 1 Wall Walk and 1 Devil Press to each round until time expires.

    Rest 4 mins

    In 14 mins do:
    100/75 Machine Calories
    then in the remaining time, AMRAP of:
    2 Pull-ups
    2 Box Jump Overs, 60/50cm
    4 Pull-ups
    4 Box Jump Overs, 60/50cm
    6 Pull-ups
    ...
    Continue adding 2 Pull-ups and 2 Box Jump Overs to each round until time expires.

    Same set up with partner as it was in the first part!

  • Bench press 10x3 Strength

    Benchpress 10x3@67,5%

  • Viikko 2 treeni 3 metcon Workout

    AMRAP12 ekalla kierroksella kaikkia 2, seuraavalla 4 jne jne

    -2-4-6-8-10…
    -cal echo bike
    -crossover
    -box jump over
    -c2b/pull up

    Crossover = joka toinen hyppy kädet ristiin, joka toinen tavallinen. Toisto lasketaan aina kun kädet ristissä hyppy onnistuu.
    Jos ei suju niin DU

  • Viikko 2 treeni 3 Workout

    Lämmittelyt
    3 x 6+6 Yhden jalan maastaveto käsipainoilla
    3 x 10 kissalehmä

    Maastaveto 1 sec pysäytyksellä 3x3 75% Pysäytys tapahtuu 5cm korkeudella maasta ylösnosto vaiheessa
    Arch pito 4 x max aika

    Arch pidon voi suorittaa metconin jälkeen.

  • Ma 12.1.2026 kyykky Strength

    Kyykky 5x75%

    Sjmv 5x8x55-65%

    Pystysoutu käsipainoilla 3x20

    Hyvää Huomenta kumpparilla 3x20
    -puolisumo/sumo-asento

  • Warm up Workout

    WU: AMRAP8:
    60s erg
    10 miniband squat
    10 BB good morning
    8 plate cuban press