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

  • 2.7.2025 BasicWod Strength

    Zombie Squat

    3-3-3-3-3-3

    Go Every 2:30

  • 5.4.2026 Lunges ( EasyWod ) Strength

    Reverse Lunges ( Barbell Front rack )

    6 x ( 4 + 4 ) x every 3:00.

  • Sunnuntain Pitkä Workout

    4x 10min / 1min tauko

    1)
    4min kone
    6+6 Dead bug + submax kuppipito

    2)
    5+5 Yhdellä jalalla Gtoh
    5+5 Oh-lunge (levypainolla)
    6+6 Levypainokierto
    20-30s Seinäistuntapito

    3)
    10 Pyöreällä selällä mave (korokkeelta)
    12 Boxin ylitys
    20 Vuorikiipeilijä
    4-6 Raaka jalkojen nosto roikunnassa

    4)
    5+5 Skorpioni
    5+5 Rintarangan kierto konttausasennosta
    5+5 Sivukyykky
    5+5 Tuulimylly
    10 Olkapäät kepillä

  • Treeni 5 (lauantai) Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    then 2 rounds
    5-10 burpees + 5-10 wall squats
    10 bent over band pull aparts/victory pulls etc..
    10 banded goodmornings
    5+5 atg split squat with 2-3 sec hold at bottom on each rep / 2nd set cossack squats
    4-6 strict pull ups + 20-30 sec of l-tuck hold

    Strenght
    Snatch Grip Push Press Behind Neck + Overhead Squat 3-4x5+5reps@60-70-75-75% of 1rm snatch
    rest 2.5-3.5 min bwn sets
    Deadlift + Sharp Box Jump 3-4x5+5reps@60-70-75-75% of 1rm
    rest 2.5-3.5 min bwn sets
    Strict C2B Pull Ups (use band if needed) 3-4 x 4-6 reps + 4-6 reps of strict deficit handstand push ups right after (hallittu tempo)
    rest 2.5-3.5 min bwn sets

    Metcon at 80-85% effort
    6 rounds for time
    3 sandbag clean R/L
    6 sandbag on shoulder squat R/L
    9 kipping hspu
    12 toes to bars
    Every other round all cleans/squat on right side and other left side.
    Jos säkki olalla kyykky tuntuu paskalta selälle/lonkalle vedä bear hug squattina!
    jos taas ei niin tää on potentiaalinen kisoissa oleva liike
    Masters&Scaled reps 2-4-6-8 reps

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

  • Pe 3.4.2026 maastaveto Strength

    Maastaveto 2x1 (90-94%)

    Stoppikyykky 3x3x55%
    -3s stopit

    Painijan kyljet 4x10/10

  • 3.4.2026 CLEAN + SPLIT JERK Strength

    *työnnä joka sarja eripäin

    2×2× 1+1@barbell, 1+1@up to 80-85%, jerk-% rest 2min

  • 3.4.2026 SNATCH Strength

    2×3@barbell, 1@up to 80-85%, sn-% rest 2min

  • Painonnosto vk 14 RiVe&YT 1RM Strength

    Rinnalleveto & ylöstyöntö yhden toiston maksimi.
    Korotukset esimerkiksi:
    (prosentitxtoistot)
    55%x3
    60%x2
    75%x1
    80%x1
    85%x1
    90%x1
    91-94%x1
    95-99%x1
    101-103%x1
    ....

  • Painonnosto vk 14 Tempaus 1RM Strength

    Tempauksen yhden toiston maksimi.
    Korotukset esimerkiksi:
    (prosentitxtoistot)
    50%x4
    60%x2
    70%x1
    80%x1
    85%x1
    90%x1
    91-94%x1
    95-99%x1
    101-103%x1
    ....

  • WOD Workout

    7 rounds for time of:
    4-6 Strict Pull-ups/ 1 rope climb/ 10 ring row
    9 Lateral Burpee Over Bars
    12 Alternating Front Rack Lunges, 43/30 kg (6/6)

    Timecap : 15 mins