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

  • Torstai 5.3. Strength

    Kulmasoutu 5*10

  • Torstai 5.3. Strength

    Penkki 5*10

  • 9.6.2025 FRONT SQUAT Strength

    2@up to 70-73%, rest btw sets 2-3min

  • 9.6.2025 CLEAN + SPLIT JERK Strength

    *split jerk to the other side on the next set *tee nousevalla kuormalla rinnalleveto ja saksiintyöntö - sama uudelleen, mutta työnnä saksiin toiselle puolen :)

    2×2× 1+1@barbell, 1×2× 1+1@up to 71-74%, jerk-%, rest btw sets 2min

  • 9.6.2025 SNATCH Strength

    2×3@barbell, 3@up to 71-74%, sn-%, rest btw sets 2min

  • 5.3.2026 EMOM ( BasicWod ) Workout

    EMOM 10

    Odd : 10 Back Squat @ 50% Heaviest weight OTD
    Even : 3 Box Jumps

  • Power Snatch Strength

    RM1 maksimi

  • 4.3.2026 BACK SQUAT Workout

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

    5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, bs-%, rest 2-3min

  • 4.3.2026 BACK SQUAT Strength

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

    5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, bs-%, rest 2-3min

  • Conditioning Workout

    2 mins ON/ 1 mins OFF x 12 sets

    A)
    4sets
    15/12 cal row
    10 T2B
    In remaining time : max box jumps 60/50cm

    B)
    4sets
    15/12 cal bike / Ski
    10 wall ball @9/6kg
    In remaining time: max wall ball up - down

    C)
    4sets
    10 shuttle run ( 1 rep = 2x7,5m)
    10 sandbag squat @45/30kg
    In remaining time: max sandbag carry