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

  • 3 kierrosta, alkavalla 3 min Workout

    3 kierrosta, alkavalla 3 min (kesto 45min)

    1. 5 yleisliike 10 istumaannosu, 15 ilmakyykky
    2. 24/30 Kaloria Echo/Assault/pyörä
    3. 30 Rinnalleveto yhdellä Käsipainolla
    4. 500/600m Soutu
    5. LEPO

  • Voimanosto: ma 18.8.2025 penkki Strength

    KapeaPenkki Max1

    Penkki 3x10x50-60%
    -2sormenmittaa normiotetta leveämpi ote

    Vipunostot maaten 3x20
    Pystysoutu käsipainoilla 3x20
    Facepulls 3x20
    —> superina

  • Machines & movements Workout

    E2:30 for 4 rounds:
    a) machine

    b) "AMRAP":
    8+8 goblet cossack squat
    8+8 staggered stance kb woodchopper

    c) machine

    d) "AMRAP":
    5+5 half kneeling mb throw + 5 mb slam ball
    5 Y-row + 5 face pull + 5 ring row w/ 2s pause at the top

    Koneet PK-sykkeillä (60-70% HRmax, pitää pystyä puhumaan), AMRAPit rauhalliseen, tasaiseen tahtiin, lepää tarpeen mukaan. RPE 6-7.

  • SC Chin ups Workout

    A) Build to daily max unbroken chin Ups (Bodyweight, banded, low bar)
    in 10 minutes

    B) 3 x @50% of the reps
    Every 2 min

  • Conditioning Workout

    2 sets for time:
    400m Skillmill Run
    20 Pull-ups
    500/400m Ski
    40m DB Walking Lunges 2x15/10kg
    400m Skillmill Run
    40m KB Farmers Carry 2x32/24kg
    500/400m Row
    20m Burpee Broad Jumps
    400m Skillmill Run

    • Rest 5min btw sets

  • Front squat Strength

    Front Squat
    5 x 3
    Goal To Keep Same Weight All Sets

  • Deadlift 1x4 Strength

    Deadlift, one set of four reps.

  • Biking Workout

    20k biking

  • 15.8.2025 For time Workout

    For time

    1600m Run

    +
    30-20-10

    Wall balls @ 14/9kg (30/20lbs)
    Toes-to-bars

    Box jump overs, 24/20″

    Handstand push-ups

    +
    1600m Run

    Time cap. 40:00

    Overview. A long piece that rewards good pacing. The runs set the tone, but the real challenge is managing the sets in the middle. The volume will add up quickly and you’ll want to be able to push the final run.
    Strategy. Start the first run at a controlled pace, something you can repeat at the end. On the 30-20-10, break early and chip away with manageable sets. Use the gymnastics to breathe and try to bring the HR down a bit as it’ll hike up on the wall balls and box jump overs. Use the transitions to recover a bit between movements but aim to start straight away when you get to the next station.
    Get moving on the last run (you won’t want to), start easy and build up to pace over the 1st 400m, then finish strong.
    Instructions. Set the stations apart so that you can use the transitions to recover a bit.
    Debrief. Take 2–3 minutes after the workout to reflect
    – How did your pacing hold up across rounds?
    – Were your transitions efficient or did you waste time between movements?
    – What was the most fatiguing part, and how did you adjust?
    – Name two (2) things you managed well. What’s one (1) thing you’d do differently next time?

    Movement options.
    Run → 1600m Row or 3500m BikeErg
    Alternate rep scheme → 21-15-9 (either for all or for specific movements)
    Wall balls → 9/6kg (20/14lbs) ball, or lighter if needed
    Toes-to-bars → Toes-to-rings → ab-mat sit-ups
    Box jump overs → lower box → Step overs
    Handstand push-up → Hand-release push-ups

  • Weighted Pull-up Strength

    5 sets:
    3 Weighted Pull-ups
    - Build up to days heavy 3 reps
    - Rest 2min btw sets