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

  • Hyrox Workout

    Pk/vk1 sykkeet.

    2min x 18 (3 rnds = 36 min)
    1) Run/shuttle run
    2) Row
    3) Rest
    4) Burpee broad jump
    5) Ski
    6) Rest

    Pidä koko 4min työjakso syke vk- tai jopa mk-alueella (80–90 %). 2 min palautuksen jälkeen, pystyt pitämään saman vauhdin jokaisessa vedossa. Treenin tavoite on kehittää aerobista tehoa vauhtikestävyysalueella.

  • 4.6.2025 FRONT SQUAT Strength

    1@up to 100 - 100+%, rest btw sets 3-5min

    *example up to 5@55%, 4@60%, 3@70%, 1@80% -...-100+%

  • Strength Workout

    Strict Press

    10 mins to find heaviest double
    --then--

    3 x 2 @90% go Every 90" !

  • OPEN 26.1 Workout

    RX
    For time:
    20 wall-ball shots (6/9 kg) (2.7/3 m)
    18 box jump-overs (51/61 cm)
    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

    INTERMEDIATE
    For time:
    20 wall-ball shots (4/6 kg) (2.7/3 m)
    18 box jump-overs (51/61 cm)
    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
    – Athletes may step up on the box.

    BEGINNER
    For time:
    20 wall-ball shots (4/6 kg) (2.7/3 m)
    18 box step-overs (51/51 cm)
    30 wall-ball shots
    18 box step-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 step-overs
    30 wall-ball shots
    18 box step-overs
    20 wall-ball shots
    – Athletes may step up on the box.
    – The load is a suggested starting point. If you are completing all the workouts in the
    Foundations division, you are free to decrease or increase the load as your skill level allows.

    Time cap 12:00

  • Viikko 1 - Treeni 1 Workout

    3 x 8 kyykkyhyppy keppi / kevyt tanko niskassa " touch n go"
    3x6 zombikyykky tangolla
    3x10 lapaleuat vastaote

    Raaka rive+rive+rive polven alta 5 x 1+1+2 75% maasta lähtevissä 3 sec ykkösveto
    6 x Go every 2 min vauhtipunnerrus + 2 työntö 2 sec pause kiinniotossa. 80 % vauhtipunnerruksesta

    Vauhtipunnerruksissa ja työnnöissä "ylihidas" dippi vaihe.

  • Snatch pull Strength

    4×2 Snatch pull from the floor (75-100 % of 1 Rm)

  • Snatch Strength

    Build to days heavy 1rep Snatch

    Then

    3x1 Snatch @85% of days heavy 1rep
    - Rest 2min btw sets

  • Painonnosto vk 6 Rinnallevetokompleksi Strength

    Rinnallevetokompleksi
    1 rinnallevedon veto (clean pull)
    1 rinnalleveto kyykkyyn
    1 etukyykky
    Kaikki liikkeet kerran läpi, eli yhteensä 3 toistoa, tangon saa pudottaa RiVe-vedon ja rinnalleveto kyykkyyn välissä.
    50%, 60%, 70%, 75%, 80%, 85% 90%x2, eli viimeisellä painolla tehdään kompleksi kaksi kertaa. Prosentit kyykkyrinnallevedon yhden toiston maksimista.

  • 19022026 Torstai Workout

    3 rounds
    1:30 on / 0:30 off

    A) 15/12 cal row + AMRAP wall ball 20/14
    B) 8 shuttle run + AMRAP line-facing burpee
    C) 15/12 cal row + AMRAP pistol squat
    D) 8 shuttle run + AMRAP DB snatch 22,5/15

    Rest 1:30 between the rounds

  • 21.2.2026 Shoulder Press & Incline Dumbbell Row Workout

    Shoulder Press & Incline Dumbbell Row Alternating 5 rounds x Every 2:00 ( Total 20:00 )

    Shoulder Press 3 reps, building heavy
    Incline Dumbell Row 10 reps