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

  • Oly Workout

    3x 2, tekniikkaa
    Tempausveto pause polven alapuolella, pause yläpuolella
    Raakatempaus
    Valakyykky

    4x 1+2, moderate
    Tempausveto
    Raakatempaus

    4x 2, moderate
    Tempaus

  • 28.6.2025 Jerk rack Hold ( Strength ) Workout

    Jerk rack hold

    3 to 4 x 5 to 10-seconds @ 100+%1RM jerk, go every 2:00-3:00

    Set the rack/block height so that you can unrack the bar straight up without the need to step back.
    – Elevate your shoulders slightly to prevent the bar pressing on your neck (so you won’t pass out). IF YOU FEEL DIZZY, RACK THE WEIGHT IMMEDIATELY. If possible, do this from blocks to stay safe.
    – Do your first hold @ 1RM jerk, then if that felt ok, you can go slightly heavier.
    – Intent is to build your trunk/back strength and confidence with heavy loads in the front rack position.

  • 28.6.2025 Snatch ( Strength ) Workout

    Snatch w/ 2-sec pause @ receiving + Snatch

    5 to 7 x 1+1 @ 65-75%1RM snatch, go every 1:00-1:30

    – Do your first set @ 65%1RM snatch and build up within the percentage range over the remaining sets
    – Pause for 2-seconds in the receiving of the first rep before standing up
    – Drop the bar between each rep, reset and go

  • Tuleeko hiki? Workout

    Wu: 2 rounds
    1min maailman paras
    1min kyykky kierrolla
    1min marjanpoimija
    1min lapakierrot

    Wu2: 4 kierrosta
    15s work 15s rest
    Half burpee

    Work 40s rest 20s
    4 rounds
    A: soutu
    B: wall ball
    C: echo
    D: sandbag / wallball hug
    E: ski/erg
    F: farmer carry
    G: rest

  • AMRAP 40 Workout

    SMASH!!!

    AMRAP 40
    teams of 3:
    A) 400m run

    B)
    20cal machine
    40 DB snatch
    40 DB reverse lunge
    20 up&down

  • Conditioning Workout

    Partner workout

    00:00-20:00
    200 - 200m run
    20-20 Sandbag squat @30/20kg
    20-20 double under
    20-20 HR push up
    20-20 Alt. V-up

    20:00-23:00
    REST

    23:00-33:00
    EMOM10
    odd: 10-12 Syncro burpee to plate
    even: 5 DB Front rack Lunge + 5 DB Push press LEFT then 5+5 RIGHT @22,5/15kg

  • EasyWOD 26.6.2025 Workout

    Voima
    E3MOM, 4 rounds
    6-10 strict pull up
    - matala tanko

    WOD
    3 rounds 40s work/20s rest
    farmers walk w/2kb's
    Box step up
    bent over row (barbell)
    ski

  • Devil’s Race Workout

    4 rounds:

    2.5 mins on / 2.5 mins off

    500 (400) m row
    Max devil’s press

    Score is total # of devil’s presses during workout.

    R5JC

  • KE/TO 25&26.6.25 BASIC Workout

    2 rounds
    1:00 row
    1:00 ski
    5 inch worm with push ups
    10 kb swingS
    10 ring row with contolled tempo
    10 hollow rocks

    Skill Prep for HSPU

    Workout
    Emom 24
    min 1 - rowing x 30-40 seconds
    min 2 - kipping handstand push ups/BOX HSPU/Z-press x 4-8 reps
    min 3 - ski erg x 30-40 seconds
    min 4- kb swings x 8-12 reps
    there is no rest minute on this workout, 24 minutes straight work.

  • Deadlifts, HSPU & GHD Workout

    AMRAP 10:
    5 Deadlifts 100/70kg
    5 HSPU
    10 GHD Sit-ups