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

  • PARTNER WOD Workout

    PARTNER WOD

    AMRAP 15
    20/18/16row
    20 Db hang snatch@22,5/15kg
    8 wall walk

    rest 5min between sets

    AMRAP 15
    300m run
    20 wallball
    20 box jump

    I go, you go!!

  • 15.6.2026 AMRAP 8 ( Easywod ) Workout

    AMRAP 8

    15 Double Unders / 60 Single Unders
    10 Push-Ups
    20 Air Squats

  • Viva la Rivelution! Workout

    For time:

    In teams of 3:

    3 rounds "IGYG"
    30 DU
    10 pull-ups

    400m med ball carry 9/6
    "synchro"

    63-42-21 "split however"
    Clean (anyhow)
    HSPU

    400m med ball carry 9/6
    "synchro"

    3 rounds "IGYG"
    30 DU
    10 T2B

    Weights:
    M: 60-75-90
    F: 40-50-60

    The whole team must have completed med ball carry before moving to next section. No time cap.

  • 23.2.2026 PUSH PRESS Workout

    *you can use the "rebound jerk" method

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

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

  • STEAK AND PUDDING Workout

    RX
    In teams of 2-4:
    1:00 max-cal air bike, each athlete
    – Rest 2:00 between athletes.
    – Each athlete has one attempt to accumulate as many calories as possible in 1:00.

    Rest 5:00

    AMRAP 10 with a partner:
    Burpee box get-overs (48/48 in)
    – Share the work as desired.
    – Weight vest optional.

    INTERMEDIATE
    In teams of 2-4:
    1:00 max-cal air bike, each athlete
    – Rest 2:00 between athletes.
    – Each athlete has one attempt to accumulate as many calories as possible in 1:00.

    Rest 5:00

    AMRAP 10 with a partner:
    Burpee box get-overs (102/102 cm)
    – Share the work as desired.

    BEGINNER
    In teams of 2-4:
    1:00 max-cal air bike, each athlete
    – Rest 2:00 between athletes.
    – Each athlete has one attempt to accumulate as many calories as possible in 1:00.

    Rest 5:00

    AMRAP 10 with a partner:
    Burpee box get-overs (51/51 cm)
    – Share the work as desired.

    RESULT IS TEAM CALORIES

  • Hyrox Workout

    12 x 2min on/1min off (2 Rounds - 36 min)
    1) Ski erg/row
    2) Sled pull - easy weight
    3) Shuttle run
    4) Farmers Carry - easy weight
    5) Row
    6) 6 wall ball + 3 burpee

    Rpe 3 Tämä on kevyempi HYROX-tyylinen aerobinen treeni. Tavoitteena on pysyä jatkuvassa liikkeessä ja pitää syke hallittuna koko treenin ajan.

  • Hang Snatch Strength

    4x2 Hang snatch
    2 min rest btw sets.

  • For time with a partner Workout

    2,000-m row
    50 alternating single-leg squats
    30 hang power cleans (47,5/70 kg)
    – "You Go, I go"

    Scaled WOD
    For time with a partner:
    1500-m row
    50 alternating reverse lunges
    30 hang power cleans
    – "You Go, I go"

  • Voimanosto: ma 8.6.2026 penkki Strength

    Penkki 1x5 (nousu kovaan vitoseen, ei fail!!)
    -noususarjat myös vitosina
    -yhteensä 5-8 sarjaa

    2lankun penkki Amrap (sama rauta, mikä penkin viimeinen sarjapaino)

    Vipunostot maaten x20
    Ojentajat käsipainoilla maaten x20
    Hauiskääntö tangolla x20
    -superina
    -3 kierrosta

    Kiertäjät kyljellään 1x30 / käsi

  • Voimanosto: ti 9.6.2026 kyykky Strength

    Kyykky 2x5x72,5%

    Tempo-kyykky 10x30% (3/1/3)

    Pystysoutu tangolla 4x8

    Jalkanostot maaten 3x10
    -lisäpaino