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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

  • 9.1.2026 Snatch Complex Workout

    Power snatch + Hang snatch + Overhead squat

    Build to heavy complex of 1+2+3

    – Build up to a daily heavy on the complex. This is one unbroken set.

    Timecap 15

  • Viikko 1 extra metcon Workout

    3 kierrosta
    20 wallball
    20 punnerrus/tanko skaalaus
    2 min lepo

    3 kierrosta
    10 kb thruster kuulat 16/12
    20m farmarikävely samat kuulat

    Kuuliahan ei ole pakko laskea maahan ollenkaan jälkimmäisessä osassa.. =)

  • Saturday Madness Workout

    Partner workout

    AMRAP 6 mins :
    6 Hang Power Cleans, 60/43 kg
    6 Synchronized Hand Release Push-ups
    12 Hang Power Cleans,
    12 Synchronized Hand Release Push-ups
    18 Hang Power Cleans,
    18 Synchronized Hand Release Push-ups
    ...
    Continue adding 6 reps each round to each movement until time expires.

    REST 3 mins

    AMRAP 6 mins :
    4 Thrusters, 60/43kg
    4 Synchronized Pull-ups
    8 Thrusters,
    8 Synchronized Pull-ups
    12 Thrusters,
    12 Synchronized Pull-ups
    ...
    Continue adding 4 reps each round to each movement until time expires.

    REST 3 mins

    AMRAP 6 mins :
    20 Alternating Pistols / OR KB goblet box step up 50cm (YG,IG)
    20 Synchronized Sit-ups

    REST 3 mins

    Complete as many rounds as possible in 6 mins of:
    50 Double Unders each person / 75 Single under each person
    20 Deadlifts, 100/70 kg (YG, IG)

  • Back squat pyramid Strength

    1-2-3-4-5-6-7-8-9-10....1 @ 45-65%
    Tauot 30-90 sekuntia nostojen välillä. Isompi kuorma kun viimeksi ja voit harjoitella nyt low bar back squats. Lepo aikaa on pidennetty.

  • “CHRIS KYLE” Workout

    3 Rounds for Time

    40 Kettlebell Swings ( 24/16)
    40 Box Jumps (24/20 in)
    40 Thrusters (30/20)
    40 Elevated Push-ups (feet on 24/20 in box)

    *Scale to 2 rounds or 30/20 reps

  • 7.1.2026 BACK SQUAT Workout

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

    5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, bs-%, rest 2-3min

  • 7.1.2026 BACK SQUAT Strength

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

    5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, bs-%, rest 2-3min

  • 8.1.26 Workout

    FOR TIME:

    16x db front rack walking lunges @2x22,5kg/15kg
    80m shuttle run
    3 (legless) rope climb / 6 zombie

    16x db front rack walking lunges
    80m shuttle run
    2 (legless) rope climb / 4 zombie

    16x db front rack walking lunges
    80m shuttle run
    1 (legless) rope climb / 2 zombie

    Vähän lisää vielä askelkyykkyjä!
    eli askelkyykyt siis 16 askelta eteenpäin painot eturäkissä

    Voit tarvittaessa vaihtaa viivajuoksun 100m juoksuun juoksumatolla

  • 8.1.26 Strength

    front rack lunges 2/3

    3 sets:
    6+6 front rack lunge

    • pidä työskentelevä jalka koko ajan edessä, älä askella välissä jalkoja vierekkäin
    • tanko räkistä

    2min rest between sets

  • Push Press Strength

    Push Press
    3-3-2-2-1-1