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

  • Treeni 3 (keskiviikko) Workout

    Warm Up
    3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
    band pulls + banded hip activation
    3x3-5 burpee broad jjumps (sharp ones) during rest time (2-3 mins do some core activations )
    then do barbell prep as needed before starting weightlifting session

    Weightlifting
    power clean+ tempo clean + push press + split jerk (pause on catch)
    3x1+1+1+1@35-50%
    tempo clean + squat clean + split jerk
    3x1+1+2reps @60-75%
    squat clean + split jerk
    8x1+1@80-85%, go new set every 1.5 min

    Strenght
    4x 15+15m sledge push/hand over hand pull + hs walk x 10-15 meters (add 1 pirouette if can) or wall walks x 3-5 reps
    rest 2-3 min bwn sets

    Metcon
    4-5 sets
    2-3 min emom / 1 min rest
    3 power clean
    3 thrusters
    use about 55-65% of 1rm power clean&jerks

  • EasyWOD 27.4.2026 Workout

    Voima
    E3MOM, 3rds
    DL 10
    Plank walk 3-10

    Metcon
    For time w/partner:
    80 DL
    60 Air squat
    40 Sit up
    20 DB Devils press

  • Push press 6x5 Strength

    Push press 6x5

  • CROSS Workout

    A)
    EMOM x 12 MINUTES
    MIN 1 - 3-5 Strict (Chest to Bar )Pull-Ups / 2 negatives
    MIN 2 - 8/8 Slow SA Dante Rows
    MIN 3 - :50 Run, Bike or Row (Easy Pace)

    B)
    For time:
    Row, 500 m
    50 Russian Kettlebell Swings, 24/16 kg
    100 Double Unders/ 150 single under
    Kettlebell Farmers Carry, 24/16 kg, 200 m
    100 Double Unders/ 150 single under
    50 Russian Kettlebell Swings, 24/16 kg
    Row, 500 m

    Time cap: 18 mins

  • Viikko 3 - Juoksu Workout

    Kasakkakyykky 2 x 6 per puoli
    copenhagen plank 3 x 15sec per puoli

    30-60min pk juoksu

    Eli omaan tahtiin lisäys juoksun kestoon.

  • Hyrox Workout

    AMRAP10 x 3 (3min rest between amraps)

    ZONE 1
    200m Run
    10m DDB walking lunges

    ZONE 2
    200m Ski Erg / Row
    200m Run

    ZONE 3
    200m Run
    10m burpee broad jump

    Treenin idea on kehittää vauhtikestävyyttä. Vauhdin pitää olla sellainen mitä pystyt ylläpitämään vielä semi helposti ja liikkeet pysyvät teknisinä. Rpe 4

  • Bench press 1x4, 1x3 Strength

    Bench press 1x4, 1x3

  • EasyWOD 16.4.2026 Workout

    Voima
    3rds: as a superset
    2xDB/KB DL 10
    Farmer carry 40m

    Metcon
    Amrap 18
    Ergo 18cal
    Lunge 18
    Farmer carry 80m

  • WOD Workout

    Aikaa vastaan 5 kierrosta

    12 Seinäpalloa
    9 Raakariveä 45/35 kg
    6 Bar facing burpeeta

    TC: 15min

  • WOD Workout

    AMRAP 18 mins
    20/15 Machine Calories
    10 V-ups
    15 Single Dumbbell Box Step Overs, 22.5/15 kg, 50cm
    10 L/10 R Single Arm Dumbbell Shoulder-to-Overheads, 22.5/15 kg
    Goal: 4+ rounds