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

  • Green 110525 Workout

    10x 3 min on/ 90 sec off

    A. Buy in: 30 wall balls
    Then amrap of:
    5 hspu
    10 kb swings

    B. Buy in: 30/25 cal row
    Then amrap of:
    5 burpee over rower
    10 overhead walking lunges with a plate

    C. Buy in: 30 db snatch
    Then amrap of:
    5 toes to bar
    10 box jump overs

    D. Buy in: 30/25 cal bike
    Then amrap of:
    5 pull-ups
    10 gtoh with a plate

    E. Buy in: 100 double unders
    Then amrap of:
    5 push-ups
    10 sit-ups
    15 squats

    Score= reps from amraps

  • Warmup Workout

    B) 2 rounds for quality
    45s erg
    5+5 reverse lunge+side reach
    5 banded A-T-W-Y*
    6+6 adductor rock back stretch
    10 90/90 hiprotation to pigeon

    *Ota violetti kumppari tangon ympäri tai esim punainen sidottuna ja siihen oranssi/vihreä läpi.

    banded A-T-W-Y video:

  • 10.5.2025 Deadlift Strength

    Deadlift

    3 x 7 @ 74-76% (2-3 RIR), Rest 3:00 between sets

    – Stay within the % range

  • 21K run Workout

    puolimarathon matka helsingissä

  • Treeni 4 (PE tai LA) Workout

    Band Pulls + Banded Hip Activation
    then 2-3 sets
    15/12 calories of rowing
    3 power snatch + 3 ohs , add weight
    3 shuttle runs (1 run is 7.5+7.5m)
    rest 1-2 min bwn set

    Workout
    5-4-3-2-1 reps of :
    Squat snatch @65% of 1rm
    10-8-6-4-2 reps of
    shuttle runs
    time target sub 8 minutes.

    Weightlifting
    2 sets for prep:
    5 tall cleans, (joka toistolla aina alemmas ja niin että 4 ja 5 putoaa kyykkyyn)
    3 split jerk or push jerk with pause on catch

    Emom 4
    1 clean&jerk@60%
    rest 1 min
    Emom 4
    1 clean&jerk@65%
    rest 1 min
    Emom 4
    1 clean&jerk@70%
    rest 1 min
    Emom 4
    1 clean&jerk@75%

    Accessory Work

    Accessory Work
    2-3 sets of:
    30-50m Sandbag carrying (bear hug) @70/45kg
    rest 15-30sec
    6-12 sandbag bear hug squats @70/45kg
    rest 15-30sec
    2-3 rope climbs
    rest 2-3 min

  • NBT mukava hiki Workout

    Emom 3X12min / 2’

    1. 6 (strict) hspu
    2. 6 hang power snatch 40/60kg
    3. max reps DU’s
    4. Rest

    Rest 2min

    1. 2 Rope
    2. 12 m Hs walk / Shoulder tap/ penquine Wall walk
    3. Max reps Goblet squat 8/12kg
    4. Rest

    Rest 2min

    1. 3 MU
    2. 13 pistol squat
    3. Max reps Double DB Push Jerk 15/22.5 kg
    4. Rest

  • 5x5 strict pull-ups Workout

    -rpe 9
    -2-3min rest

  • 7.5.2025 BACK SQUAT Strength

    3@up to 60-65%, rest btw sets 2min

  • SKILL Workout

    Bar Muscle up

    E2MOM, 5 rounds
    1-7 Bar MU
    8-12 2KB thruster

  • BULLETPROOF STRENGTH Workout

    A)
    Week 7:
    • Front Squat: 4x2 @ 88%
    • Pause Front Squat: 3x2 @ 80%
    ( 3” pause at bottom)

    B)
    Eccentric work:
    Negative HSPU 4x3 (scaling individually), or regular push up
    6”-8” lowering
    - box hspu/ abmat / floor/ deficit / weight vest
    Negative pull up 4x3 (scaling individually)
    6”-8” lowering
    - use extra weight if possible
    - scale down if you start loosing tempo or good form