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

  • Open 15.2 Workout

    Open 2015 wod2 ja "leuka13". Pisteet 1kpl

    3min amrap:
    10 x ohs 43/30kg
    10 x ctb
    2 kierrosta (lepo loppuaika)
    3min amrap:
    12 x ohs 43/30kg
    12 x ctb
    2 kierrosta (lepo loppuaika)
    3min amrap:
    14 x ohs 43/30kg
    14 x ctb
    2 kierrosta (lepo loppuaika)
    jne... niin kauan kunnes et pysty suorittamaan molempia kierroksia.

    Skaalattu:
    6 x ohs 30/20kg
    6 x leuka-yli-tangon-leuanveto
    + 2 / amrap

    Master +55:
    10 x ohs 30/20kg
    10 x leuka-yli-tangon-leuanveto
    + 2 / amrap

    Master +55 skaalattu:
    6 x ohs 20/15kg
    6 x hyppy-ctb
    + 2 / amrap

  • “Rowing Macho Man” Workout

    “Rowing Macho Man”

    EMOM x20
    1) 8-15cal Row
    2) 3 PC + 3 FS + 3 Push Jerk

    Rxd: 70/50kg

    Sellainen rauta, että saa tehtyä toistot unbroken, mutta haastaa.

  • Day 17.3 Strength

    3x3 Back Squat @ 85% of max Back Squat

  • 12min parin kanssa Workout

    12min parin kanssa

    Seinäpallo 5,10,15,…
    Leuanveto 2,4,6,…

  • 4 kierrosta 3 liikettä Workout

    4 kierrosta

    3 seinälle kiipeäminen
    20 pallonisku
    10-20 etunojapunnerrus

  • Day 13.1 Workout

    15-20min Barbell Work:

    Do three rep sets, using the following movements:

    This is recovery and technique work. Use EMPTY barbell, be fast but don't force it. Your main focus is relaxed lifts with perfect balance. Rest after every 6 or 9 reps about 30-60s.

  • 3.11.2025 Active Recovery Workout Workout

    Active Recovery Workout 45 minutes :

    10 Incline Reverse Flyers
    5 Seiza Squats
    8 Cuban Press
    5 Deck Squats
    20 Shoulder Taps ( HS, WF, Plank )
    45/37 Calories Ergo

  • 24.10.2025 Warmup Workout

    3 Rounds : ( TC 10 min )

    3 hang clean high pulls
    3 hang muscle cleans
    3 shoulder press
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans
    3 no feet cleans
    3 push jerks
    3 hang (squat) cleans
    3 Split jerks

  • Pre-workout strength Strength

    On a 10:00 clock:
    Build to a challenging set of 5 push jerk

    Goal & Intensity
    -Take the bar off the rack
    -score is top 3 heaviest lifts
    -RPE 7–8 (challenging but technical focus intact)
    -When the bar is overhead, squeeze your glutes and lock your ribs down – stability comes from the whole body, not just your shoulders.
    -The goal is to build upper-body power and control, transferring force efficiently from the legs through the core to the barbell.

  • Cooper test Workout

    12 min AMRAP
    Run for meters