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

  • Narrow grip bench press Strength

    Find today’s 1RM

  • 25.5.2026 For time Workout

    For time

    1600/1200/800/400m Run
    8 – 6 – 4 – 2 Rounds of:
    5 Strict pull-ups / Strict toes-to-bars (alt rounds)
    10 Push-ups
    15 Air squats

    Time cap. 45:00

    Pace. The aim is to get through the workout at a pace where you don’t have to take any longer breaks. It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m by the latest. Steady work through the triplet.

    Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

    Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

    Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

    Debrief.
    – How was your pacing? Were you able to maintain your run pace?
    – How was your pace through the triplet across the workout?
    – What two (2) things can you be proud of in this session?

    Movement options.
    Run → BikeErg 4000/3000/2000/1000m OR Row 2000/1500/1000/500m
    Alternate rep scheme for triplet → 4/8/12 or 3/6/12 for the triplet
    Strict pull-up → Chest-to-bar pull-up → Pull-ups → Ring rows
    Strict toes-to-bar → Hanging knee leg raises to 90* → Hanging knee raises → V-ups
    Push-up → Incline push-ups

  • 24.5.26 Perfo Workout

    Kevät kauden toiseksi viimeiset perfot.

  • Wod Workout

    Ygigx8
    20/16 cal pyörä
    10 thrusteri 40/30kg
    20/16 cal pyörä

  • Tempaus Strength

    Otmx10
    2 raaka tempaus

  • Emom Workout

    Emomx16
    1) laite
    2) 30 du + 5 burpee

  • Kisapreppi 2.0 Workout

    Laji 1. (6min time cap - aika 5.14)
    A 450m run
    B goblet squat 15kg - 70x
    Then
    B 600m run
    A goblet squat x65

    Laji 2. (Time cap 6min)
    Complex 3min/athlete
    4dl & 4 power clean
    45kg & 55kg

    Laji 3. 3rnd for time
    Syncro (time cap 13:00 - 10min 4liikettä)
    1. DB snatch
    2. Wall ball 6kg
    3. T2b 2-4x
    4. 10 burpeet

    Max power snatch jos aikaa
    35kg & 25kg

  • Bench press 3x3, 1x8 Strength

    Bench press 3x3, 1x8

  • 23.5.2026 Power Clean & Jerk Workout

    Power clean and jerk

    EMOM 3 (0:30 AMRAP / 0:30 Rest)

    Power clean and jerks @ 70%1RM PC+J

    – Each minute is a 30-sec AMRAP of Power clean and jerks @ 70% (B1) or 75% (B2) power clean and jerk, followed by 30-sec rest
    – Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

  • 23.5.2026 Snatch Workout

    Hang snatch + snatch

    3 x 1+2 @ 70%, EMOM
    5 x 1+1 @ 75-80%, E1:15