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

  • EMOM 15 Workout

    8 burpees
    8 wall-ball shots

    Scaled WOD
    EMOM 15:
    3 burpees
    3 wall-ball shots

  • 12.6.2025 Pull-Ups Strength

    Strict pull-up

    Build to 1RM
    +
    Max reps @ bodyweight

    – Build to 1RM strict pull up, then you have 1 set of max reps @ just bodyweight
    – In general, for pull ups, it’s best to start with a short set or two (3 – 5 reps) at BW then take fairly big jumps, doing 2s and 1s as you build towards your 1RM weight. You should do more warm-up sets and slower progression if this works better for you.
    – Use the previous weeks training to inform your attempts

  • Painonnosto - Torstai Workout

    LÄMMITTELY
    Aina alkavalla minuutilla 10:00 minuutin ajan:
    1 & 2) 5-10 Valakyykkyä
    3 & 4) 4-6 Muscle snatch
    5 & 6) 4-6 Snatch balance
    7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
    9 & 10) 4 Tempausta

    TEMPAUS

    Tempaus + Snatch drop,
    Nousu ykkösillä terävästi liikkuvaan painoon 10:00 minuutissa.

    Tempausveto + Tempaus,
    3 x (2+2)
    3 x (1+2)
    3 x (1+1)
    Aloita keskiraskaalla kuormalla ja lisää kuormaa 2-3 sarjan välein jos nostot tuntuvat hyviltä. Tavoite on nousta raskaaseen 1+1 nostoon. Nosta 2:00min välein

    BONUS

    Valakyykky,
    3 x 3 (raskas, 88-92%)

    Kiertoharjoitus,
    3 Kierrosta
    12 Kasakkakyykkyä (tanko niskassa)
    6-12 Hyvää huomenta liik
    :20s/:20s Coepenhagen pito
    8-12 Lu raises
    :30s-:60s lepo liikkeiden välillä

  • 12.6.2025 Deadlift Strength

    Deadlift – Build to 3RM

    – Approach each warm-up lift like you would your 5/3RM attempts. Pay attention to your setup, back position and bar path. Brace your core/midline on every rep. If you will use a belt, start wearing it in the warm-up by the latest @ 80%1RM.
    – Use the previous weeks training to inform your attempts

  • 12.6.2025 Shoulder Press Strength

    Strict press – Build to 5RM

    – Approach each warm-up lift like you would your 5/3RM attempts. Pay attention to your setup, back position and bar path. Brace your core/midline on every rep. If you will use a belt, start wearing it in the warm-up by the latest @ 80%1RM.
    – Use the previous weeks training to inform your attempts

  • 12.6.2025 BasicWod Workout

    "Christine"

    3 RFT

    500m Row
    12 Deadlift @ BW
    21 Box Jumps 20"

    TC 19

  • Kuntosali Workout

    Kaikki lihasryhmät progression mukaan toistojen määrää kehittäen

  • HYROX Workout

    2 sets (A-B-C-A-B-C)

    A) AMRAP 5 minutes
    10/8 calories ski erg
    30m sandbag carry@45/30 kg (Rx+: 70/45 kg)
    -rest 2 minutes-

    B) AMRAP 5 minutes
    10/8 calories row
    30m farmer carry@2x24/16 kg (Rx+: 32/24 kg)
    -rest 2 minutes-

    C) AMRAP 5 minutes
    10/8 calories bike erg
    30m sled push@40/30 kg
    -rest 2 minutes-

  • Basic WOD: Strength Strength

    E2MOM x5
    10 front rack reverse lunge

  • Clean Strength

    Find todays heavy complex:
    -clean pull+ hang power clean
    In 15min.