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

  • Juoksu ja Käsipaino Workout

    200m juoksu

    20,18,16,14,12,10 toistot

    Etunojapunnerrus
    Kp tempaus riipusta
    Askellus boksille kpn kanssa

    Aikaikkuna 20-26min

  • Warm up Workout

    8min with partner:
    partner 1: erg
    partner 2:
    6 squat to hamstring
    10m overhead duck walk
    6 wall squat w/ arms lift off
    6 alt. scorpion

  • 10.6.2026 SNATCH PULL Strength

    *use straps

    2×3@85%, sn dl-%, rest 2-3min

  • 10.6.2026 SHOULDER PRESS Strength

    5@50%, 3@60%, 2@70%, 1@80%...+...100+%, sp-%, rest btw sets 3min

  • Hyrox Kelkantyöntö voimana ja Laite peruskestävyys Workout

    6x alkavalla 3 min
    10m kelkantyöntö

    2 min lepo

    6x alkavalla 3 min peruskestävyys
    1. Pyörä/echo
    2. Hiihto/Soutu

  • THE ABYSS Workout

    RX
    For time:
    100 overhead squats (43/61 kg)
    – Every 1:00 starting at :00, perform 15 double-unders.
    – No racks. The bar comes from the floor.

    INTERMEDIATE
    For time:
    100 overhead squats (29/43 kg)
    – Every 1:00 starting at :00, perform 15 double-unders.
    – Take the bar from the floor.

    BEGINNER
    For time:
    50 overhead squats (5/15 kg)
    – Every 1:00 starting at :00, perform 10 single-unders.
    – No more than 5 overhead squats per minute.
    – Take the bar from the floor.

  • Sunnuntain Pitkä Workout

    2x 25min

    1)
    3min Konetta
    2min Juoksu/hölkkä

    2)
    8-10 Lapavetoa
    8-10 Lattiapunnerrusta
    6-8 Sivukyykkyä
    20s+20s Sivulankkua
    10 Kyykystä R-rangan kiertoa
    10 Kyykystä ojennusta
    6+6 Olan kosketusta lankussa
    20-30s Kuppipitoa
    8-10 Lantionojennusta yhdellä jalalla
    40-60s lepo

  • 7.6.2026 EMOM 16 ( EasyWod ) Workout

    EMOM 16

    Minute 1 : Dual DB Bench Press x 10
    Minute 2 : Double Unders x 30
    Minute 3 : 15/11 Calories Row
    Minute 4 : 20 Sit-Ups

  • Chin up Strength

    E3M x 4

    5 strict chin up V.1-2 (2-1-X-0)

    Tavoite: Rakentaa perusvoimaa leuanvetoon. Ohjeet: - Sarjat huomioiden toistoreservi. - Viimeiset toistot saa olla raskaita, mutta ei grind! - Jos tekniikka hajoaa → kevennä heti. - Huomio liikkeen tempo.

  • Treeni 4 (perjantai) 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

    Strenght
    Back Squat 10+10+8+8reps@50-55-60-65% of 1rm
    rest 2.5-3.5 min bwn sets
    Bench Press 10+10+8+8reps@50-55-60-65% of 1rm
    rest 2.5-3.5 min bwn sets
    Deadlift 10-10-8-8reps@50-55-60-65%% of 1rm
    rest 2.5-3.5 min bwn sets
    kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

    Metcon at 75-85% effort
    2 sets
    45/36 calories rowing
    20-24 front rack walk lunges with double kb @24/16
    20-24 ring push ups
    20-24 double kb deadlifts with 32/24kg
    120-160m Farmer walks with 32/24kg kb's
    Rest 1:1 bwn set