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

  • STAMINA Workout

    24min EMOM
    1.min Ergo cal
    2.min 10 DB snatches alt., rest of time SU/DU/crossovers
    3.min rest

  • 30min Assault Bike Workout

    For cal

  • Strength Workout

    Front Squat 4x4 at 80% of 1RM
    - same weight across all sets
    Rest 2 mins between sets.

  • WOD Workout

    Every 6 mins for 18 mins do:
    27/21 Machine Calories
    21 Toes-to-bars
    15 Dumbbell Thrusters, 2x22.5/15 kg

  • Sunnuntain Pitkä Workout

    2x 25min

    1) Kone, joka 2min 4+4 lonkat+kierto 4 karhu+kobra

    2)
    20 Boxille nousua
    10 Rengassoutua
    5+5 Yhden käden pystypunnerrusta
    8/liike: kumpparilla kierrot ja vipu sivulle
    8+8 Sivukyykkyä
    5+5 Dead bug+ kuppipito 10-15s
    10 Selänojennus boxilta

  • 26.1.2026 PUSH PRESS Workout

    *you can use the "rebound jerk" method

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    4×8@65%, 8+ reps@65% 2-3 reps left for final set, *goal in theory ~13-14 reps, pp-%, rest 2-3min

  • 26.1.2026 PUSH PRESS Strength

    *you can use the "rebound jerk" method

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    4×8@65%, 8+ reps@65% 2-3 reps left for final set, *goal in theory ~13-14 reps, pp-%, rest 2-3min

  • WOD Workout

    Emom 12 x2

    1) 1-5 BMU/RMU
    2) 10 KP-tempausta

    3min tauko

    1) 4-10 Pistoolikyykkyä
    2) 4-6 SB-riveä

  • Strength Workout

    Sumo Deadlift

    Build to the heaviest 5 reps!
    --then--

    3 x 5 @ 90% of first part
    Go every 2:30!

  • Pe 23.1.2026 maastaveto Strength

    Pendlay Row 5x8x25-30%

    Maastaveto 3x8x60%

    Etuheilautus yhdellä kädellä 3x20 / käsi

    SitUps 100 toistoa Afap