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

  • Hietsu Run 3.5km Workout

    Easy Run, stretch and mobilise after

  • Step aerobics Workout

    21-15-9, for time:

  • "MIGHTY MAIJA" Workout

    FOR TIME:
    40 x DU
    40 x BURPEE
    40 x KB SWING
    40 CAL ROW
    40 x PULL UP
    40 x BOX JUMP

  • 3-position clean n' jerk Strength

    riipusta, polven päältä, lattialta

  • Strength Circuit Workout

    3 rounds, go every 2 min
    1) 8 + 8 1 amr DB row
    2) 8+8 1- leg RDL
    3) 6-8 strict chest to bar/rings

    1 rnd = 6 min
    18 min total time

    Goal is to build unilateral strength, balance, and pulling capacity
    Focus on movement quality and control
    RPE 6–7, Steady effort with perfect movement standards
    Coach tip
    Move with purpose, not speed
    Prioritise control and full range of motion

  • 11.4.2026 Power Clean Complex Strength

    Clean Pull + Hang Power Clean + Power Clean

    10 x ( 1 + 1 + 1 ), add every set when moving well.

    Go every 2:00

  • ”Cooper” Workout

    ”Cooper”

    10 kierrosta
    10 yleisliike
    10 ilmakyykky
    10 etunojapunnerrus
    10 istumaannousu

    Aikaraja 20min

  • Tosh Workout

    Tosh

    200m juoksu
    lepo (aika joka juoksuun kului)
    400m juoksu
    lepo (aika joka juoksuun kului)
    600m

    Tulos: kokonaisaika

  • 5 kierrosta Kp ja juoksu Workout

    5 kierrosta

    20 1-käden kp raaka rinnalleveto
    200m juoksu

    Rinnallevedot putkeen ja reipas juoksu

    Aikaraja 12min

  • pre wod Workout

    3 sets:
    1:00 sit-ups
    :30 side plank (right side)
    :30 side plank (left side)

    Build core endurance and stability
    Prepare for squatting under control
    RPE 5–6,Steady effort, no fatigue to failure
    Coach tip:
    Keep positions strong and controlled
    Focus on breathing throughout