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

  • WOD Workout

    AMRAP 12 mins
    3 Shoulder-to-Overheads, 60/43 kg
    3 Deadlifts, 60/43 kg
    3 Bar Facing Burpees
    6 Shoulder-to-Overheads, 60/43 kg
    6 Deadlifts, 60/43 kg
    6 Bar Facing Burpees
    9 Shoulder-to-Overheads, 60/43 kg
    9 Deadlifts, 60/43 kg
    9 Bar Facing Burpees
    ...
    Continue adding 3 reps each round to each movement until time expires.

  • Voimanosto: ti 7.4.2026 kyykky Strength

    Kyykky 2x1 (95-98%)

    Maastaveto 3x1x80%

    Pystysoutu käsipainoilla 4x15-20

  • "TUDER" w Partner Workout

    Warm Up
    200m run
    10 spiderman
    10 good morning
    200m run
    10 deadlift
    10 hang muscle clean
    200m run
    10 front squat
    10 Shoulder press

    Build Up
    3 sets
    1 deadlift + 1 clean & jerk + 1 front suat

    Metcon
    1600m Run (together)
    31 Push-Ups (each)
    Then:
    Alternate 20 Rounds of:
    3 Deadlifts (61/43kg)
    3 Clean-and-Jerks
    3 Front Squats
    Then:
    31 Push-Ups (each)
    1 mile Run (together)
    TC: 40min

  • Voimanosto: ma 30.3.2026 penkki Strength

    Penkki 2x1 (90-94%)

    Penkki 3x2 (70-75-80%)
    -3s stopit

    Vipunostot sivuille 3x20
    Vipunosto eteen levypainolla 3x20
    Ojentajat kumpparilla 3x20
    -superina

  • Day 57 Strength

    3RM Front Squat

  • EDCHO SPRINTS Workout

    Echo sprints

    3 x 15s all out sprint

    E3MOM

  • 5 kierrosta, alkavalla 2 min Workout

    5 Kierrosta, alkavalla 2 min (kesto 40min)

    1. 10 maastaveto + 15 kahvakuulaheilautus + 30m farmarikävely (yhdellä kuulalla)
    2. Soutu
    3. 20 seinäpallo + 10 istumaanousu pallonheitto (3,4,6 tia 9kg)
    4. Pyörä, Echo pyörä

  • 23.2.2026 PUSH PRESS Strength

    *you can use the "rebound jerk" method

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

    4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, pp-%, rest 2-3min

  • 16.6.2026 Bench Press ( BasicWod ) Strength

    Bench Press

    6-6-6-4-4-4-2-2-2

    Go every 2:30

  • Treeni 3 (torstai) Workout

    Warm Up
    2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
    then 2 rounds

    :30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
    :20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
    :30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
    :30-40 quad truped shoulder taps or quadtruped walk forward/backwards
    then 1 round with barbell 5-10 reps per movement
    back rack step back lunges, strict press and thrusters,

    Strenght
    Back Rack Step Back Lunges 4x10reps@40-50-55-55% of 1rm back squat
    rest 2.5-3.5 min bwn sets
    Single arm DB push press 4x5+5reps@20-30/30-40kg
    rest 2.5-3.5 min bwn sets
    Thrusters 4x5 reps @60-70-75-75% of 1rm
    rest 2.5-3.5 min bwn sets

    Metcon at 80-90% effort
    barbell conditioning, every 2 minute for 10 minutes (5 sets)
    12 deadlifts + 9 hang power cleans + 6 push jerks @60-70% of 1 rm power clean&jerks

    Accessory Work
    2-3 sets
    20+20m single arm kb oh/suitcase carrying (eli toinen oh ja toinen salkkukannossa 20m ja sama toiselle puolelle)
    12-15 back shoulder ring rows
    12-15 front raises/LU-raises @2.5-5kg's
    rest as needed bwn sets

    Cool down
    3-5 min recovery bike / air bike / jog&walk