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

  • Conditioning Workout

    Partner Workout

    3 Rounds of:
    50 Wall Balls @9/6kg
    30 Burpees
    Right into:
    3 Rounds of:
    50 Calorie Row
    30 alt. DB Snatch @43/30kg
    Right into:
    3 Rounds of:
    50 Walking OH Plate Lunges @20/15kg
    30 (Chest to Bar) Pull-ups / Partner Assisted / Ring Rows

    Goal: Split work evenly so you're able to work at challenging pace for all pieces today.
    TIME CAP = 40:00

  • Painonnosto - Keskiviikko Workout

    LÄMMITTELY
    Muscle clean + Etukyykky,
    3 x 5+5

    Raaka rive polvelta + vauhtipunnerrus,
    3 x 4+4

    Rinnalleveto + Työntö,
    3 x 3+3

    Nosta painoja lämpöjen edetessä.

    RINNALLEVETO + TYÖNTÖ

    Raaka rive + työntö,
    10 x (1+1) @ 60-65%
    Nosta 1:15 min välein

    ETUKYYKKY

    3 x 2 @ 78%
    3s paussi pohjassa
    Nosta 2:00 min välein.

    BONUS
    Apuliikkeet,

    3 Kierrosta
    10/10 1-Jalan suorinjaloin maastaveto
    10-15 Tiukkaa polven nostoa / varpaat tankoon
    10/10 Boxille askellus kahvakuulat eturäkissä
    5-10 Leuanvetoa / ylätaljaa

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

  • 29.9.2025 Snatch ( Strength ) Strength

    Snatch (Snakes n Ladders)

    8-12 x 1 @ 78+% go every 1:15

    – First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

  • MUSCLE Workout

    Tessa Borodulin

    Leuanveto 4x6+1 Maasta/kumpparilla/kehonpaino/lisäpaino
    Etukyykky 5x6 @72,5%

    Emom 12:
    1: 6 Bent Over Row
    2: 5+5 Bulgarian Split Squats (DB)
    3: 7 Strict T2B/Straight leg raises/knee raises
    4: Rest

  • Muscle Snatch + Overhead Squat Strength

    In 20min, build to days heavy:
    1 Muscle Snatch + 1 Overhead Squat
    - Rest as needed btw sets

  • Warm up Workout

    10min for quality:
    1min erg @ increasing pace
    10 alt. squat thoracic rotation
    5+5 scorpion stretch
    10 banded PVC ohs
    5 burpee to target + 5 kip

    Banded ohs:

  • Tempaus apuharjoite edistyneet Strength

    Vala-allemeno
    3 sarjaa
    -2 @90%

  • ADVANCED: In teams Workout

    3 x AMRAP8 in teams of 3, rest 4 in between, in teams of 3:

    AMRAP8 in teams of 3, YGIG, divide anyhow:
    15 BMU
    30 front squat
    30 hang power clean
    Rx: 40 / 30

    -rest 4-

    AMRAP8 in teams of 3:
    30 C2B
    24 front squat
    24 hang power clean
    Rx: 50/35

    -rest 4-

    AMRAP8 in teams of 3:
    45 pull up
    18 front squat
    18 hang power clean
    Rx: 60 / 40

    Pace yourself, this is a long workout. Work rather for quality than for intensity, overall RPE 7-8.

  • Sanni 289 Workout

    Partner workout

    Cash in: 30 synchro KBS (16/24kg)

    Partner A)
    Row calories

    Partner B)
    Round of:
    - 2 bar over burpee
    - 8 hang power cleans (30/40kg)
    - 9 jerks (30/40kg)

    Parit vaihtelevat A ja B aseman välillä. Tulos on aika kun soutulaitteessa on 300 kaloria.

  • 24.9.2025 SNATCH PULL Strength

    2@100%, 2×2@105%, sn-%, rest btw sets 2min