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

  • 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

  • Strength Strength

    Strict pull up 10x2
    Devil press 10x5

  • köysikiipeily 3 x 1 Strength

    kommentteihin millä tavalla meni

  • Treeni 1 (maanantai) Workout

    Warm Up
    2 rounds
    2 min bike erg/ air bike
    15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
    5+5 lunge elbow strech / curtsy step down from 50cm box
    :20-30 sec quadtruped shoulder taps

    Strenght
    3 sets
    16 suitcase tempo walking lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset)
    rest 1.5 min
    6-8 hardened ring row (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
    rest 1.5 min

    2 sets
    12-16 goblet hold cossack squat (controlled tempo)
    rest 1.5 min
    6-8 banded strict pull up (2-3 sec down, no pause, up, 1 sec hold at top)
    rest 1.5 min

    Metcon
    For quality at 70-80% effort
    3+3/4+4/5+5/6+6/7+7
    single arm kb hang snatch
    12-15 goblet squats @16/24kg after each set

    rest 3 min

    6-8-10-12-14 reps
    strict abmat sit ups (keppi niskan takana)
    12-15 kb swings @16/24kg after each set