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

  • 26.4.2025 Hang power Cleans Strength

    Hang power clean

    3 x 5 @ 72+%1RM power clean, Go every 2:00-2:30

    – Start @ 72%1RM power clean then build the load up as your form allows

  • 26.4.2025 EasyWod Strength

    Deadlift ( Deadstop )

    5-5-5-3-3-3-2-2-2

    Go Every 3:00

  • 19.4.2025 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Painonnosto - Perjantai Workout

    LÄMMITTELY
    12:00 minuuttia:
    :45s Vapaavalintainen ergometri
    10 Käsipainotempausta vuorokäsin
    8+8 1-Käden pystypunnerrus
    6+6 1-Käden valakyykky/askelvalakyykky
    4 Korkeaa boxille hyppyä

    TEMPAUS
    Raakatempaus polvelta,
    Nousu raskaaseen, mutta teknisesti hyvin liikkuvaan 2 toiston sarjaan 12:00 minuutissa.

    RINNALLEVETO & TYÖNTÖ

    Nousu raskaaseen, mutta teknisesti hyvin liikkuvaan kuormaan: Raaka rive + tasajalkaa työntö
    12:00 min.

    BONUS

    Etukyykky,
    Nousu 3 toiston sarjaan @ 1 RIR (rep in reserve).
    Sitten 2 x 4-10 @ 80% raskaimmasta 3 sarjasta.

    Kiertoharjoitus,
    3 Kierrosta:
    Tiukat leuanvedot, maksimitoistot
    16 Askelkyykkyä tanko niskassa
    8+8 1-Käden niskan takaa punnerrus
    8 Tiukkaa polvennostoa lisäpainolla
    8 Jefferson curl

  • Rowing intervals Workout

    For Time:
    400/320m @ your test weeks /500m pace
    200m @ -5sec to your test weeks /500m pace
    400/320m @ your test weeks /500m pace
    200m @ -10sec to your test weeks /500m pace
    - Rest 4min
    400/320m @ your test weeks /500m pace
    200m @ -5sec to your test weeks /500m pace
    400/320m @ your test weeks /500m pace
    200m @ -10sec to your test weeks /500m pace
    - Rest 4min
    10 x 15s Sprint / 45s Recovery pace
    - Rest only 15 breaths!
    200m @ Max Effort
    Score: total time
    Comment: 15/45sec distance

  • BULLETPROOF STRENGTH Workout

    Week 5
    Session 2/2
    A)
    4 x 8/8
    Barbell Front foot elevated split squats
    Moderate weight
    - same weight across all sets
    - rest 90” btw sets

    B)
    Bench press
    Use your training max for the percentages
    Training max = 90%of real 1 RM is INCREASED BY 2,5kg !!
    Week 1 new cycle
    1x5@65% of training max
    1x5@75%
    1x5+AMRAP@85%

    C)
    4 sets :
    EMOM 12 mins
    Min 1: 15" support and 15" bottom hold in push up or dip
    Min 2 : 30" sec chin up top hold
    Min 3 : landmine rotation x 30"
    Min 4 : REST

  • Split jerk Strength

    On the Minute x 10
    Build to a Heavy Split Jerk

  • 1.1.1 power cleans Strength

    10 sets of 1.1.1 power cleans every 2 minutes

  • 24.4.2025 BasicWod Strength

    Deadlift

    4 x 3
    4 x 2

    Go Every 2:30

  • 24.4.2025 BasicWod Workout

    3 Rounds For Time :

    20 Wallball Shots
    20 Deadlift 60/40kg

    Time Cap 9:00