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

  • 23.4.2026 Road to 5k ( omatoiminen ) Workout

    intervallit

    10 min very easy
    6 × 200 m reipas
    palautus 200 m kävely tai hidas hölkkä
    5–10 min very easy

  • 09052026 Lauantai Workout

    Outdoor workout

    A) 5 rounds in pairs
    400m run
    21 kettlebell swings 24/16kg

    *You go, I go full rounds for 5 rounds each

    B) 3 rounds with partner
    10-15/side side bend
    Partner in front support hold

  • Lunges 10-10-6 Strength

    Lunges 10-10-6

  • 1.5.2026 SNATCH Strength

    *lähestyminen esim. 25min, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min),
    2@50% (20min),
    1@65% (18min),
    1@72% (15min),
    1@77% (12min),
    1@82% (9min),
    1@86% (6min),
    1@90% (3min),
    1@93% - 95% --- open

  • Back squat Strength

    Back Squat, 6 Sets

    Reps 8-7-6-5-4-3

    Build Weight 5-10kg every set
    Last Set's Target Check 23.4.2025 Weight

  • 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

  • Hyrox 40 min Parin kanssa Workout

    40 min Parin kanssa

    1500m Soutu (vapaasti vaihdot)
    100m Farmari kävely yksi raskas käsipaino tai kuula (vapaasti vaihdot)
    600m Juoksu Yhdessä
    30 Etunojapunnerus käsienirrotuksella (saa jakaa vapaasti)

  • Ma 20.4.2026 maastaveto max1 Strength

    Maastaveto Max1

  • Endurance EMOM'S Workout

    4 x EMOM 10

    A1. EMOM 10
    1. 8-10 x Back squat @50/35kg
    2. 10-12 x KB swing @32/24kg

    - REST 2 MIN. –

    A2. EMOM 10
    1. 10 x Shuttle run (1 rep=7,5m)
    2. 15 x Ring row

    -REST 2 MIN. -

    A3. EMOM 10
    1. 12/10 cal. Row
    2. 15 x Slamball @9/6kg

    - REST 2 MIN. -

    A4. EMOM 10
    1. 12/10 cal. Ski
    2. 10 x T2B

  • Warm up Workout

    WU: AMRAP8:
    400m run
    rest of time:
    10 KB swing
    10 kip swing / knee lift
    10 airsquat
    20-30 su