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

  • Hang snatch high pull Strength

    -5x5 hang snatch high pulls
    Build to heavy

  • Tiimitunti Workout

  • 1.6.2026 Snatch ( Strength ) Strength

    Snatch

    6 to 8 x 2 @ 70%, go EMOM

    – Drop the bar between each rep, reset and go
    – Stick to the the percentage and focus on hitting excellent repetitions each set
    – Cues: 1) Continued acceleration: You have to start slowly enough so you can accelerate the bar when you go past your knees, 2) Finish the pull. When the bar hits your hips (contact point) you should pull as hard as you can. Common mistake is going under the bar as soon as the bar hits the contact.

  • Höyry Workout

    A)
    25min AMRAP
    200m juoksua
    12 KK-heilautusta
    12 Seinäpalloa
    10 Burpeeta
    1min tauko
    RPE 7-8

    B)
    4x3min AMRAP/2min tauko
    1) Kalorit
    2) Devil's press
    RPE 8-9

    C)
    Loppuaika jähy
    3 min hölkkä kone
    6-8
    Kepillä olkapäät
    Tuulimylly
    Skorpioni
    RPE 3-4

  • Amrap 12 Workout

    1-2-3....

    Handstand pushup
    Clean @60
    Cal assault bike x2

  • Torstai 28.5. Workout

    Pareittain, 30min maksimikierrokset:

    30x seinäpallo

    30x istumaannousu

    30x boksillenousu

    30x vauhtipunnerrus

  • 3.6.2026 EMOM 9 ( BasicWod ) Workout

    EMOM 9

    1 Minute : 12 Back Squat 35/25kg
    2 Minute : 12 Push-Ups
    3 Minute : Plank Hold

  • 1.6.2026 Deadlift ( Easywod ) Strength

    Deadlift

    3 x 6
    2 x 4

    Go every 3:00

  • Ke 3.6.2026 penkki Strength

    Penkki 2x5x70%, 2x4x75%, 2x3x80%

    Penkki vastaotteella 3x15-20

    Vipunosto eteen levypainoilla x20
    Ojentajat kumpparilla x20
    Vipunostot sivuille x20
    -superina
    -3 kierrosta

  • Deadlift RM1 Strength

    RM1 max