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

  • Benchpress 2 RM Strength

    Benchpress 2 RM

  • Snatch + Overhead Squat Strength

    6 sets:
    1 Snatch + 1 OHS
    Set 1: @65%
    Set 2: @70%
    Set 3: @75%
    Set 4: @80%
    Set 5: @85%
    Set 6: @85+%
    - Rest as needed

  • Weightlifting Workout

    Part A).
    Skill Primer
    Dip Muscle Clean, Push Press & BTN Split Jerk
    (5-8 sets x 2+2+2)

    Part B).
    Pause Clean & Split Jerk
    (8 sets x 2+1 / 60%-75% / 0:03 pause below the knees)

  • 2.3.2026 Back Squat ( Strength ) Strength

    Back squat

    Build to a heavy double (H2) @ RPE 8/2 RIR (86-94%)
    THEN
    1-2 x 4 @ RPE 6-8/2-4 RIR (76+%), rest 3:00 between sets

  • Höyry Workout

    A)
    2x 7min ON 2min OFF
    1) 17/20cal 10 KK/KP mavea 12m Farmarikävely
    2) 7 Istumaannousua 7 Punnerrusta 12 Seinäpalloa
    RPE 7-8

    B)
    6x2min ON 2min OFF (3kierrosta)
    1) Kalorit
    2) 6 Burpeeta 6 Viivajuoksua
    RPE 9-10

    C)
    Loppuaika jähy
    1-3min kone
    6 Skorpioni
    5+5 Rintarangan kierto
    10 Kepillä olkapäät
    RPE 3-4

  • Conditioning Workout

    TEAMS OF 3

    Split the Class into 3 groups and rotate through !

    A)
    AMRAP 10 mins
    Partner A : 20/15 cal row
    Partner B : max meter sled push @40/30kg
    Partner C : max meter KB farmer carry @2x24/16kg
    (Switch When row is Completed)

    Rest 3 mins

    B)
    AMRAP 10 mins
    Partner A : 20/15 cal bike
    Partner B : max meter sandbag lunges @30/20kg
    Partner C : max rep burpee Pull up /target burpee
    (Switch When bike is Completed)

    Rest 3 mins

    C)
    AMRAP 10 mins
    Partner A : 20/15 cal skierg
    Partner B : max rep wall ball @9/6kg
    Partner C : max rep KB burpee Deadlift @2x24/16kg
    (Switch When skierg is Completed)

  • Bench Press 5-5-5 Strength

    Bench Press
    • 5 reps at 55% of 1RM
    • 5 reps at 65% of 1RM
    • 5+ reps at 75% of 1RM

  • WOD Workout

    8 sets alternating btw A&B ( 4 sets each )
    1:30 ON/ 1:30 OFF

    A)
    In 1:30, for max reps of:
    20 Alternating Dumbbell Snatches, 22.5/15 kg
    max reps in remaining time Toes to bar

    B)
    In 1:30, for max reps of:
    20 Box Jump Overs, 60/50cm
    max reps in remaining time Wall Facing Handstand Hold
    (1 rep = 1 sec)

  • EasyWOD 12.2.2026 Workout

    Voima
    E3MOM, 4rds
    DL 8

    Metcon
    PariWOD: For quality 12min: u go, i go
    Run 1rd together
    Ring row 10
    Low bar Push up 10
    DL 10

  • Kyykky 3x5 Strength

    Lämmittelysarjojen jälkeen 3x5 toistoa