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

  • 13.10.2025 Back Squat ( Strength ) Strength

    Back squat

    3 x 5 @ 80-85% H5 (3-4 RIR), Rest 3:00-4:00 b/t sets

    – Do your first set @ or around 80% of your H5 from last week, then build within the percentage range if you can
    – This is % of the heavy 5 (H5) from last week, not your 1RM

  • VKO50 Treeni 3 Workout

    ”Mikko Salo triangle”

    EMOM40
    1. Max cal assault bike
    2. Max cal ski
    3. Max cal row
    4. Rest

    *tarkoitus on pitää koko treenin ajan tasaiset kalorimäärät eli tasainen vauhti. Jos jotain laitetta ei löydy, voi laitteen korvata viivajuoksulla tai burpeilla.

  • Strict ring dip Strength

    Strict ring dip 5x5

  • (W7) Shoulder press, week 4 day 1 Strength

    5 x 5 (76% of 1RM)

  • 9.10.25 Strength

    jerk + strict c2b

    4x
    3 split jerk with 2s pause in catch
    5 strict (banded) c2b
    every 3min

  • Snatch pull 5x3 Strength

    Five times three

  • Morning Intervals Workout

    AMRAP 16
    20/15 Cal SkiErg
    20/15 Cal Bike
    10x Shuttle Runs

    Rest 3min

    AMRAP 16
    20/15 Cal Row
    20/15 Cal Bike
    10x Shuttle Runs

  • Conditioning Workout

    5 sets of
    Min 1 & 2 : Amrap of
    4 Syncro Single DB devil’s press
    6 Syncro Single DB thruster
    8 atomic sit up with DB 4/4 (partner secures feet)
    Min 3 : rest

    REST 2 mins

    5 sets of
    Min 1 & 2 : Amrap of
    20 Double under each (same time)
    10 Partner clapping push up alt.
    5 Syncro Pull up
    Min 3 : rest

    Pick up each AMRAP where You left off !

  • Bench Press 5-5-5 Strength

    Week 8/18: 5/3/1 EMOM
    Bench Press
    • 5 reps at 60%
    • 5 reps at 70%
    • 5 reps at 80% of 1RM

  • 8.10.2025 BasicWod Workout

    3 Intervals, 3 rounds :

    AMRAP 4
    Row 400/350m
    10 KB Swing 24/16kg

    Rest 1:30

    AMRAP 4
    Bike Erg 800/700m
    10 Dual DB Deadlifts 15/10kg

    Rest 1:30

    AMRAP 4
    Air Bike 20/15 Calories
    20 Sit-Ups

    Rest 1:30