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

  • 3.4.2026 OHS Workout

    *snatch grip

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

    1@70%, 1@78%, 4×3@83%, 3+ reps@83% 1-2 reps left for final set, *goal in theory ~4-5 reps, sn-% / ohs-%, rest 2-3min

  • 3.4.2026 OHS Strength

    *snatch grip

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

    1@70%, 1@78%, 4×3@83%, 3+ reps@83% 1-2 reps left for final set, *goal in theory ~4-5 reps, sn-% / ohs-%, rest 2-3min

  • Treeni 4 (perjantai) Workout

    Warm up
    1 set with each machine
    :40 easy
    :20 moderate
    :40 easy
    :20 mod/fast
    :40 easy
    :20 fast
    rest 1 min bwn machines

    Metcon@60-70% effort OR 75-85% effort you choose
    3-4 sets of
    2000/1700m bike erg
    rest 1 min

    1000/850m ski or rowing
    rest 1 min
    800m run
    rest 2 min

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

  • Strength + Skill Workout

    EMOM 15 mins
    min1: 1x [ 1 Wall Walk + Wall Facing Handstand Hold, 15 secs ]
    min2: 5 Handstand Kiss The Walls ( handstand kick ups with soft and smooth landing )
    min3: 1x [ 1 Wall Walks + 5/5 Wall Facing Handstand Hold Weight Shifts ] , sh. taps optional
    min4: Handstand Walk, max distance or 3 attempts
    min5: rest

  • Viikko 4 kevyt - pitkä pk Workout

    Ergo / lenkki 60min
    Sykealue pk 2 (60-70%) maximi sykkeestä.
    Tasainen 60 min. Jos käyt ulkona tekemässä lenkin niin kokeile juosta esim 5-10min kerralla ka sitten kävellä saman verran.
    Jos teet salilla, vaihda ergoja 10-15min välein.

  • 5.2. Workout

    Levin tuliainen

    Viisi kierrosta:

    5x leuanveto, 10x punnerrus, 15x kehonpainokyykky


    Neljä kierrosta:

    4x käsilläseisontapunnerrus, 16x heilautus


    Kolme kierrosta:

    15x boksihyppy, 15x polvet kyynärpäihin


    Kaksi kierrosta:
    
20x seinäpallo, 30x istumaannousu


    Kerran:

    50x yleisliike. Aikaraja 30min.

  • Sunnuntain Pitkä Workout

    45min ajan laadukkaasti

    4 Mittarimatoa
    6 Seinäkyykkyä
    10 Rengassoutua
    6m 4-osan askelkyykkyä
    4min Kone tai hölkkä
    6+6 Askellusta boxille
    8 Rintarangan ojennusta
    6+6 Tuulimyllyä
    6 Levypainon siirtoa jaloilta käsille vatsarutistuksella
    4min Kone tai Hölkkä

  • 27.3.2026 FRONT SQUAT Strength

    2-3×3@80-85%, fs-%, rest 2-3min

  • 27.3.2026 OHS Workout

    *snatch grip

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

    6×3@75%, 3+ reps@75% 2-3 reps left for final set, *goal in theory ~7-8 reps, sn-% / ohs-%, rest 2-3min

  • 27.3.2026 OHS Strength

    *snatch grip

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

    6×3@75%, 3+ reps@75% 2-3 reps left for final set, *goal in theory ~7-8 reps, sn-% / ohs-%, rest 2-3min