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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

  • STRENGTH CLASS Workout

    A) Front squat (Week 3/8)
    2x8@60-65% 1RM
    3x4@75-80% 1RM

    B) Upper body push-pull superset
    3 sets (RPE 7-8)
    6-10 tempo deficit hand release push-up / incline push-up (31X1)
    3-5 (weighted) pull-up / 2-3 negative chin-up

    C) Accessory/core
    3 sets
    10-12 stiff legged kettlebell deadlift
    10/10 half kneeling pallof rotation

  • EasyWOD 20.11.2025 Workout

    Voima
    E3MOM, 3rds
    Pike push up x6-10

    WOD
    EMOM 15min
    1.min 3-5 pike push up, rest of min sit ups
    2.min 8 box jump (lintin päälle), rest of min kb swing
    3.min rest

  • Treeni 2 (TI) Workout

    Warm Up
    2 rounds
    20+20m sledge push/pull backwards
    3-5 wall walks
    :30 stir the pot with medball
    :30 banded hip bridges
    then prep for sledge/hsw obstacles

    Strenght/Conditioning
    3-4 sets
    15-20m sledge push @light/moderate +10-20m hs walk / scale to wall walks with semifast pace x 3-4 reps
    rest 2-3 min bwn sets
    3-4 sets, go new set every 3 minute
    4 sandbag cleans @35-45/55-68kg
    rest 10-20sec
    2-4 ring muscle ups / 4-6 bar muscle ups or burpee c2b pull up

    Metcon prep
    2 sets
    :20-30 jump rope + 1 rope climb

    Metcon
    for time
    60-40-20 reps
    double unders
    3-2-1 reps
    rope climbs
    rest 1:1
    for time
    20-40-60 reps
    double unders
    1-2-3 reps
    rope climbs
    time target sub 4 min per set (scale double unders :40/:30/:20 seconds of du practising)

  • 28.3.2025 Workout

    LIGHT-MAXIMAL WEEK 12/14

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    10× + 10×/side + 10×/side + 10×/side
    STANDING BAND PULL APART +
    STANDING BAND FRONT RAISE +
    STANDING BAND LATERAL RAISE +
    QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION     nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

    3×/side + 3×/side + 5×/side + 10× + 5× + 5× + 5×
    MOUNTAIN CLIMBER TO COSSACK SQUAT +
    SUMO SQUAT TO TWISTING KNEE DROP +
    STRECHING CHEST MUSCLES +
    HIP ROLL GLUTE BRIDGE +
    ROLLING BACK +
    YOGA BOAT POSE +
    CAMEL POSE

    15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    kuvat liikkeistä

    video: HIP ROLL GLUTE BRIDGE

    SNATCH HIGH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE *high pull - elbows up
    2× 3+5+3@barbell, rest btw sets 1min

    --

    SNATCH
    2×3@barbell, 2-3×3@54%, rest btw sets 2min

    CLEAN HIGH PULL + TALL MUSCLE CLEAN + SPLIT JERK *high pull - elbows up, *split jerk to the other side on the next set
    2× 3+5+3@barbell, rest btw sets 1min

    --

    CLEAN + SPLIT JERK *2 split jerk, split both side 1+1
    2× 1+2@barbell, 2-3×2× 1+2@66%, jerk-%, rest btw sets 2min

    FRONT SQUAT
    2@70%, 2×2@75%, fs-%, rest btw sets 3min

    ACCESSORY UPPERBODY WORKOUT n. 25-30min
    note: 0-1 reps in reserve!

    esim. tee ensin kaikki db fly -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

    rest 120sec

    8 + 6 + 4× DB FLY

    8 + 6 + 4× LAT PULLDOWN *wide grip

    4+4 + 3+3 + 2+2× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

    8 + 6 + 4× DB ZOTTMAN CURL

    8 + 6 + 4× TRICPES PUSHDOWN *cable/banded

    3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 & 2 rest 120 seconds

    --

    video: DB ZOTTMAN CURL 0:46

    KEHONHUOLTOA!

  • 28.3.2025 CLEAN + SPLIT JERK Strength

    *2 split jerk, split both side 1+1

    2× 1+2@barbell, 2-3×2× 1+2@66%, jerk-%, rest btw sets 2min

  • 28.3.2025 SNATCH Strength

    2×3@barbell, 2-3×3@54%, rest btw sets 2min

  • 4.11.2025 BasicWod Workout

    AMRAP´S, 3 rounds

    AMRAP 3, Bike Erg Calories
    Rest 2:00
    AMRAP 3, Air Bike Calories
    Rest 2:00
    AMRAP 3, Row Calories
    Rest 2:00

  • 17.11.2025 BasicWod Strength

    Push Press

    4-3-2-1-3-2-1

    Go every 2:30

  • Painonnosto - Maanantai Workout

    LÄMMITTELY
    Muscle snatch + Valakyykky,
    2 x 5+5

    Raakatempaus polvelta + Snatch balance,
    2 x 4+4

    Tempaus + Polven alta tempaus,
    3 x (2+2)

    Nosta painoa lämpöjen edetessä.

    TEMPAUS

    Tempaus + Polven alta tempaus,
    5 x (1+1) @ 79-84%
    3 x (1+1) @ 84-89%
    Nosta 2:00 minuutin välein.

    TAKAKYYKKY

    3 x 3 @ 87-89%
    Nosta 2:00 min välein

    BONUS

    Apuliikkeet,

    3-4 Kierrosta:
    6/6 1-Käden pystypunnerrusta
    6/6 1-Jalan romanialainen maastaveto
    6/6 1-Käden kulmasoutu
    12 Deadmarch pyöreällä selällä, kahdella käsipainolla.

    :30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

  • EasyWOD 17.11.2025 Workout

    Voima
    E3MOM, 5rds
    Deadlift x3
    -tangolla
    -nouseva paino

    WOD
    5 rounds for time:
    9 deadlifts (tyhjä tanko)
    6 hang power cleans
    3 push presses