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

  • 5x3 deadlift Strength

    -RPE 8-9
    -3min rest

  • Treeni 4 (PE) Workout

    Do some overall mobility and activation as you like.

    Metcon (option 1)
    1-2-3-4-5 minutes of light pace cardio
    assault runner
    bike erg
    ski erg

    Option 2
    2-4-6-8 minutes with same machines

  • 22.8.2025 Front Squat Strength

    Front squat, rest 2:30-3:30 b/t sets

    7 @ 74-76%
    5 @ 78-80%
    3 @ 82-84%
    7 @ 76+%
    5 @ 80+%
    3 @ 84+%

  • Warm-up Workout

    3 rounds for quality:
    10 Banded A,T,Y, I
    15 Hollow Rocks
    20-30 DU
    - Rest as needed , go easy, good movement and ROM

  • Painonnosto - Torstai Workout

    LÄMMITTELY

    3:00-5:00 min vapaavalintainen ergometri.
    Sitten 3 kierrosta:
    10 “Back/front rack” kyykkyä tangolla
    5-10 Push press
    10/10 Split stance sidebend
    5 Split jerk

    Primer,
    Rive paussilla säärelle + Työntö paussilla dipin pohja-asentoon + Työntö.
    10:00 min

    Clean + Pause jerk + Jerk,
    3 x (1+1+2) @ 78%
    3 x (1+1+2) @ 83%
    1 x (1+1+2) @ 86%
    Lift every 2:00 min

    BONUS
    Etukyykky paussilla
    4 x 2 @ 80-85%
    3s paussi pohjassa.

    Boxille hypyt istuma-asennosta käsipainojen kanssa,
    Yhteensä 14-16 kappaletta, 2-3 sarjoissa.

    Apuliikkeet,

    15:00 Minuuttia:
    6 Pystypunnerrusta istuen
    8/8 Bulgarian split kyykky
    8-12 Kulmasoutua käsipainoilla, seisoen.
    8 Jefferson curl

    :30s-:60s lepo liikkeiden välillä. Keskiraskaat painot. Tähtää 3-4 kierrokseen.

  • Muscle & Power, YV1 Strength

    Push press 2x8 reps

  • WOD Workout

    In teams of 2:

    0:00 - 10:00
    20 Box Jumps @60/50cm
    20 DB Renegade Rows @2x22,5kg/15kg
    20 Calorie Bike / Row / Ski

    12:00 - 22:00
    20 Alt. DB Snatches @22,5/15kg
    20 Walking DB Lunges (Single Arm @2x22,5/15kg)
    20 Hollow Rocks

    24:00 - 30:00
    50 Banded Triceps Pushdowns
    50 Banded Pull-aparts

    Each section complete as many rounds as possible.
    Split with partner as you wish.

    Goal: 4+ rounds each AMRAP

  • Saturday Madness Workout

    In 10 mins do:
    150 Double Unders/250 single under (You Go , I GO)
    Row, 500 m (250-250)
    then in the remaining time, AMRAP of: ( relay style , one full round then switch)
    1 Cluster, 60/43 kg
    1 Rope Climb,/ 2 half rope climb

    REST 3 mins

    In 10 mins do:
    150 Double Unders / 250 single under (You Go , I GO)
    Row, 500 m (250-250)
    then in the remaining time, AMRAP of: ( relay style , one full round then switch)
    1 Squat Snatch, 60/43 kg
    2x [ 1 Toes-to-bar + 1 Chest-to-bar Pull-up + 1 Bar Muscle-up ] / 2x [1T2B + 2 kip pull up]

    REST 3 mins

    In 10 mins do:
    150 Double Unders/ 250 single under (You Go , I GO)
    Row, 500 m (250-250)
    then in the remaining time, AMRAP of: ( relay style , one full round then switch)
    1 Clean & Jerk, 60/43 kg
    3 Handstand Push-ups/ box HSPU/ Pike Push up

  • WOD: Team chipper Workout

    For time in teams of 3:
    150 wb
    150 heavy db snatch (30/22,5)
    150 T2B / kipping knee raise / V-up / tuck up
    150 burpee to target

    TC: 30
    RPE ~8, ei liian kovaa liikkeelle, että jaksetaan maaliin asti!

    Molemmat versiot voi tehdä päivän kaikilla tunneilla.

  • Pause Snatch Strength

    4 sets of Pause Snatches
    Sets 1-2: 3 @65-70% 1RM Snatch
    Sets 3-4: 2 @75-75+%
    - Rest as needed between sets
    - Pause for 2sec in the receive position