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

  • Machine Friday Workout

    8x 30 Seconds Row or bike, ski or tredmill : 2:30 minutes rest.

    Less working time than last week, you should go all out and hopefully be able to hit similar calories.
    Stay on the same machine!

    Anaerobic sprints!

    Post total cals

  • Outside Workout Workout

    20 Min AMRAP;
    250m Run
    3 Rounds:
    14 DB Snatch 22.5/15kg
    14 lunges 22.5/15kg
    10 Tricep extensions

  • Front squat Strength

    10x3 front squat 70% target for all sets
    90 secs rest

  • Bent over rows w. DBs or KBs Strength

    Bent over rows w. DBs or KBs
    4x8r
    60s. recovery

  • For Load Strength

    7 x every 3 min
    1 top of the knee hang power clean
    +
    1 Pause squat clean
    +
    2 split jerk

    Goal & Intensity
    -Practice Olympic lifting technique with control and build strength and confidence in the receiving position.
    -Focus on making every rep look the same — control before load.
    - This session blends power and stability — every lift should feel deliberate, even as the weight gets heavier.
    - The goal is technical consistency under load.
    -Don’t rush through the complex — take a breath between lifts and move the bar with intent, not momentum.
    RPE: 7–8 → heavy but manageable; quality of movement stays crisp.
    Why: This builds strength, precision, and overhead confidence — the foundation for smoother, more powerful lifts in future sessions.

  • 8 x alkavalla min Workout

    8 x alkavalla minuutilla

    1. leuanveto/rinta tankoon
    2. käsilläseisontapunnerrus

  • AMRAP 15 Workout

    AMRAP 15:
    10 push-ups
    20 AbMat sit-ups
    30 single-unders

    Option 2

    AMRAP 15:
    8 push-ups
    15 AbMat sit-ups
    20 single-unders
    __
    Oprion 3

    AMRAP 15:
    5 push-ups from the knees
    10 AbMat sit-ups
    15 single-unders
    – Rest 1:00 between rounds.
    __
    Goal & Intensity:
    -Build aerobic capacity and increase muscular endurance in basic bodyweight movements.
    -Keep a steady, controlled pace for the full 15 minutes.
    -Work nearly continuously without redlining early on.
    -The movements should stay smooth with minimal breaks – focus on breath and rhythm.
    -Keep transitions tight and prioritize clean technique, especially on push-ups.
    RPE 6–7
    Area of Training:
    Improves shoulder and core endurance and supports aerobic conditioning.
    Great opportunity to refine foundational skills and recover without losing intensity.

  • 12.9.2022 Bike & Squats Workout

    AMRAP 6

    Buy-In Bike 1000/800m
    Max Front Squat 65/45kg ( floor )

  • 27.2.2024 Modified 22.1 Workout

    Complete as many reps as possible in 15 minutes of :

    3 Burpee Pull-ups
    12 dumbbell snatches 22,5/15kg
    15 box jump-overs 24"/20"

  • 12min amrap: kahvakuula c&j / -goblet / -tempaus / -swingi Workout

    12min amrap:

    • 5/5 kk c&j
    • 5 goblet-kyykky
    • 5/5 kk tempaus
    • 5 swingi(amer.)

    N 16kg / M 24kg