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

  • 7.5.2025 SNATCH Strength

    *lähestyminen esim. 25min, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min)
    2@50% (20min)
    1@65% (18min)
    1@72% (15min)
    1@77% (12min)
    1@82% (9min)
    1@86% (6min)
    1@90% (3min)
    1@93% - 95% --- open

  • Accessories (Shoulders) Workout

    3 sets:
    10 Banded Face Pulls
    10 DB Sidelying Shoulder Ext. Rotations L+R
    10 Seated DB Rear Delt Flies
    10 Chest Supported Incline DB Y-Raises (thumbs up)
    - Rest as needed

  • 7.5.2025 BasicWod Workout

    AMRAP 38 With Partner

    Bike 500m
    7 Deadlift 70/50kg
    5 Bar Over Burpees
    10 Wallball Shots

    IGYG

  • 6.5.25 Workout

    CORE:

    Tabata 1:
    Hollow rock

    • rest 2min

    Tabata 2:
    Tuck ups (selinmakuulla rutistus ylös ja kosketus kantapäihin)

    Tabata:
    8x 20s on, 10s off

  • 6.5.25 Workout

    2min On, 3min off x5
    12/9 cal echo bike
    12 wall ball @9/6kg
    Amrap c2b / pull up / kumppari pull up

    • nopeita sprinttejä! Echolla kovaa ja siitä suoraan wb, sit vaa silmät kii tangossa roikkuen loppuaika 😎

  • 6.5.2025 Bench press & Seal Row Workout

    Alternate A1 / A2

    A1. Bench press – 3 x 5 @ 75-80% (2-3 RIR), rest 3:00 b/t sets

    A2. Seal row – 3 x 8-10 @ RPE 2-3 RIR, rest 2:00 before B1

    RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 to 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

    – Do your first set @ or around 75%1RM bench press, then build up within the percentage range if you can

  • Basic WOD: Accessories Workout

    EMOM6
    1: 10 banded biceps
    2: 30s hold

    EMOM6
    1: 10 DBL DB push press
    2: 30s OH hold

    TABATA hollow hold

  • Basic WOD: Strength Strength

    5rds
    8-10 DBL DB floor press
    r30-60s
    10-15 box dips
    r30-60s
    15-20 single leg vups
    r30-60s

  • Tiistai 6.5.25. BASIC Workout

    Warm Up
    3 rounds
    1 min cardio
    5+5 single leg rdl + clean + press
    4-6 burpee over db
    8-10 box step ups
    then some weightlifting skills

    Strenght
    Hang power cleans 8-6-4-4-4reps @mod/heavy weights.
    rest 1.5-2.5 min bwn sets

    Metcon
    12 min amrap at 80% effort
    8-12 box jump or step ups
    8-12 Single arm DB Clean&Jerks x 8-12 reps (alt hand)
    8-12 small kip knee raises
    target 4-6 rounds.

  • 6.5.2025 BasicWod Workout

    EMOM 16 Work 0:40/Rest 0:20

    Minute 1 : Max Reps Push Press 40/30kg
    Minute 2 : Max Reps Sit-Ups
    Minute 3 : Max Reps Burpees
    Minute 4 : Rest