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

  • 18.8.2025 SNATCH BALANCE Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, sn-%, rest btw sets 2-3min

  • Clean Deadlift Strength

    4 sets:
    3 Clean Deadlifts @120-130% 1RM Clean
    - Rest 2min btw sets

  • 17.8.2025 EasyWod Workout

    EMOM 9 ( AMRAP ) Work 0:40/Rest 0:20

    1 Minute : Deadlift 60/40kg
    2 Minute : Sit-Ups
    3 Minute : Air Squats

  • Sunnuntain Pitkä Workout

    45min laadukkaasti

    4min Kone
    6m Mittarimato
    Olkapäät kumpparilla 6-8×:
    Ulkokierto
    Sisäkierto
    Facepull
    Vipu sivuille
    5+5 Sivukyykky pohjassa
    5+5 Yhden jalan mave
    6+6 Vatsakierto

  • Warm up Workout

    8min for quality:
    1min erg
    8 banded pass over
    8+8 DB reverse grip press
    6+6 1-arm ring row
    8 scapular pull up

  • Skill 12’ Workout

    Skill 12min
    BMU / RMU / Ring Dip / HSW

  • WOD Workout

    YGIG 20min laadukkaasti

    X Tuplia/Sinkkuja
    6-12m HSW/ 1-2 WW

    -Ennen jumppaa kokeillaan sopiva määrä tupliin, joka menisi helposti joka kierros
    -Toinen tekee kokonaisen kierroksen ja sitten vaihto

  • WOD Workout

    4 rounds, 2 mins each, for max reps of:
    50 Double Unders / 75 single under
    10 Kettlebell Thrusters, 2x24/16 kg
    max reps in remaining time Machine Calories
    Rest 2 mins

  • Voimanosto: to 14.8.2025 maastaveto Strength

    Maastaveto 5x70%, 3x80%, 1x90%

    Pystypunnerrus Max3
    -jätä varoja, 3vkn progressio

    Suorinjaloin maastaveto 3x10 / jalka
    -yhdellä jalalla

  • HYROX Workout

    AMRAP 15 minutes (Goal: 3+ rounds)
    500/400m row
    60m farmer carry (2x24/16 kg)
    20m burpee broad jump

    rest 5 minutes

    AMRAP 15 minutes (Goal: 2-3 rounds)
    500/400m ski or 1000/800m bike
    60m sled push (mod-heavy)
    20m suitcase walking lunge (2x22,5/15 kg)