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

  • Deficit deadlift 1RM Strength

    Deficit deadlift 1RM

  • Höntsä for quality Workout

    1. 1,5min Ski
    2. 5-10 🦋
    3. 10-30 DU
    4. 5-10 T2B/V-up

  • 3 x 6-8 boksikyykky Strength

    Takakyykky boksille istuen

  • Clean and Jerk (EMOM12) Strength

    12min EMOM

  • Power clean 8.3.26 Strength

    Emom x15
    5x3
    5x2
    5x1

  • Hilla’s TORMENT Workout

    • Farmers walk 80m @24kg
    • Bike erg 400m / row 250m
    • Sled push 40m @40kg
    • slam ball x12 @25lbs
    • Devils press x12 @20lbs
    • abmat situp x25

  • 21.2.2026 Snatch Strength

    Snatch

    10 @ 60% – 8 @ 65% – 6 @ 70% – 4 @ 75% – 2 @ 80%

    – Take 2:00 break between each weight to add load and to prepare yourself –

    – Focus on today’s piece is consistency in a moderate volume ladder format. This is not intended as a “workout”, don’t rush the lifts to get a faster time. Focus simply on accumulating EXCELLENT repetitions at a steady pace.

  • Oly Workout

    3-4x 2+2+2
    Muscle clean
    Push press
    Jerk

    Power clean
    3x2
    4x1 nousu raskas

    Clean & jerk
    5-6x 1+1 haastava

    Low hang clean pull
    3x3 raskahko

  • Rapakko Strength

    Pystypunnerrus 3x4, nousu v2

    Emom 12
    1) 30-45s kone
    2) 2-6 Säkkiä tai pallo olalle
    3) 4-8 Burpeeta
    4) Lepo

  • 21.2.2026 Intervals Workout

    4 Intervals

    A1. AMRAP 10
    1000m Row
    400m Run
    BikeErg for calories in the remaining time

    A2. AMRAP 10
    2000m BikeErg
    500m Row
    Run for distance in the remaining time

    – 4:00 active recovery (bike, row, jog/walk) between intervals –

    Flow. A1 – A2 – A1 – A2

    Overview. Long aerobic intervals with a fixed buy-in followed by open accumulation. The first half of each interval establishes the pace; the second half tests whether you controlled it well enough to keep working. The focus is sustainable output across all four intervals, not a big first effort.

    Effort. Work at ~8/10. The 1000/2000m + 400/500m segments should feel strong but controlled. If you’re out of breath and not in control when you get to the open portion, you started too hard. You should be able to match or stay close to your first A1 and A2 totals when they reappear. Think 10km run effort, not a 3km.

    Feel. Breathing builds progressively rather than spiking early. The final minutes on the open modality should feel like steady effort, not a desperate push. Overall you should feel like in control of your pace, not be in survival mode.

    Adaptation. Builds threshold capacity and pacing control across mixed cyclical patterns. Trains the ability to hold strong output, transition smoothly between machines and running, and finish with quality work at the end of a prolonged effort.

    Debrief. Take 2–3 minutes after the workout to reflect
    – Were your second A1 and A2 close to the first in total output?
    – Did the opening segments set you up to accumulate meaningful work at the end?
    – How was your pacing overall? Sustainable? Repeatable? Or did you start too fast?
    – What two (2) things can you be proud of in this session? What one (1) thing must you improve?

    Movement options.
    Row/BikeErg → Ski/Air bike for same distance
    Run/Row → 500m SkiErg, 35/28 (cal) Air bike