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

  • STRENGHT: Row Bar 3x10 Strength

    Row Bar 3x10
    90" Rest

  • 29.3.2026 AMRAP 14 ( EasyWod ) Workout

    AMRAP 14

    75 Single Unders
    9 + 9 One Arm Push Press 22,5/15kg
    30 Sit-Ups
    15 Push-ups

  • 30.6.2025 BACK SQUAT Strength

    1@up to 80-85%, rest btw sets 2min

  • 30.6.2025 SPLIT JERK Strength

    *block/rack *split jerk to the other side on the next set, IF YOU CAN!

    *lähestyminen esim. 25min, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min)
    2@50% (20min)
    1@65% (18min)
    1@72% (15min)
    1@77% (12min)
    1@82% (9min)
    1@86% (6min)
    1@90% (3min)
    1@93% - 95% --- open

  • SKILL Workout

    Toes to bar

    E2MOM, 5 rounds
    3-12 toes to bars
    8-15 burpee to target

  • 8x8 Bench Press Strength

    For max weight-
    8x8 bench press

  • Hyrox Workout

    4 x 6min - Rest 3min between sets.

    ZONE 1 1:30min x 6 (2 rnds - 6 min)

    1) Run/shuttle run
    2) Burpee to plate

    ZONE 2 1:30min x 6 (2 rnds - 6 min)

    1) Ski erg/row
    2) Alt. DB Devils press

    ZONE 3 1:30min x 6 (2 rnds - 6 min)

    1) Row erg
    2) AMRAP: 8 KB Swing + 4 Burpee over KB

    ZONE 4 1:30min x 6 (2 rnds - 6 min)

    1) DKB box over

    2) Burpee shuttle run (10 m)

    Tavoite liikkua 6min työjakso vk- tai lopuksi jopa mk-alueella (80–90 %). 3 min palautuksen jälkeen, pystyt pitämään saman vauhdin jokaisessa neljässä vedossa. Treenin tavoite on kehittää aerobista tehoa vauhtikestävyysalueella.

  • Treeni 2 (tiistai) Workout

    Warm Up
    2 min ski + 2 min bike erg
    then 2 rounds
    10 hand released push ups
    :30 push up plank hold
    10 strict pull ups
    :30 active bar hanging

    Strenght
    Military Bench Press 4x5reps@60-65-70-75%
    perform 1-2 legless rope up/down
    rest 3-4 min bwn sets

    Metcon at 80-90% effort
    2 sets
    2 rounds for time
    4-8 ring muscle ups / bar muscle ups / burpee c2b pull ups
    12-16 front rack walk lunges @16/24kg's
    16/20 calorie ski erg
    take 10-20 sec break after each movement, keep ski moderate pace. time target per set is 6-8 minutes
    rest 1:1 bwn set
    voit tehdä esimerkiksi ekassa setissä ring mu ja toisella setillä bar mu.

    Optional Accessory Work
    2-3 sets
    5-10 jefferson curls with light kb
    8-12 bicep curls as you like
    8-12 tricep turns as you like
    rest as needed bwn sets

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

  • Kevyt viikko - treeni 2 Workout

    EMOM10
    Raaka rive+etukyykky+työntö 1+1+1 70%

    6 kierrosta - 1 min lepo välissä
    6 thruster 42,5/30
    1 wallwalk
    6 viivajuoksu 5m viivat

  • QUATERFINALS WORKOUT 1 Workout

    RX
    For time:
    10 shuttle runs
    20 overhead squats (36/52 kg)
    30 lateral burpees over the bar
    Rest 1 minute
    30 lateral burpees over the bar
    20 overhead squats
    10 shuttle runs
    – 1 shuttle run is 25 ft out and 25 ft back.

    Time cap: 12 minutes

    INTERMEDIATE
    For time:
    10 shuttle runs
    20 overhead squats (25/34 kg)
    30 lateral burpees over the bar
    Rest 1 minute
    30 lateral burpees over the bar
    20 overhead squats
    10 shuttle runs
    – 1 shuttle run is 25 ft out and 25 ft back.

    Time cap: 12 minutes

    BEGINNER
    For time:
    5 shuttle runs
    15 overhead squats (15/20 kg)
    20 burpees
    Rest 1 minute
    20 burpees
    15 overhead squats
    5 shuttle runs
    – 1 shuttle run is 25 ft out and 25 ft back.

    Time cap: 12 minutes