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

  • 27.10.2025 RMU, Strength Workout

    5 Rounds for total reps

    Set of Ring muscle-ups
    800m Bike Erg

    Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re
    biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
    Movement options.
    Ring muscle-up → Seated ring muscle-ups

  • 27.10.2025 Back Squat, Strength Strength

    Back squat, Rest 3:00-4:00 b/t sets

    Build to heavy 3 (H3) @ RPE 8 (2 RIR)
    +
    3 x 3.2.1 @ 90+%H3 (RPE 8)

    – Build to a heavy triple (H3) with 2 reps in reserve.
    – 3.2.1 = cluster set of 6 total repetitions: 3 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final repetition.
    – Start the back-off cluster sets @ 90%H3, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

  • Kettlebell Workout

    A)
    5 rounds with 1’ rest
    10 alt. clean and press (from the floor )
    10/10 row
    @ same weight, heavy

    B)
    5 rounds with 2’ rest
    12 doublke KB deadlift
    8 m front rack walking lunge
    12 double KB shoulder to overhead
    8 m front rack walking lunge
    12 double KB swing

  • Kettlebell Workout

    A)
    3 rounds
    10/10 mixed rack reverse lunge (front rack + suitcase )
    16 alt. single arm swing

    B)
    5 rounds (right+left) with 90” rest
    Single arm complex
    3 row to cluster
    3 deadlift
    6 swing

    C)
    30” work /30” rest x 9 rounds
    weighted deadbug
    reverse plank
    alt. V up

  • Circuit - Tiistai Workout

    KIERTOHARJOITUS
    6 Kierrosta, :40s töitä / :20s tauko
    1) Pyörä
    2) Hyppynaru
    3) Maastaveto käsipainojen kanssa
    4) Lattiapenkki käsipainoilla
    5) Rengassoutu
    6) Lepo

    HUOMIOITA
    Harjoituksessa kehitetään vauhtikestävyyttä, toistokestävyyttä, kehonhallintaa sekä koordinaatiota. Pyri harjoituksessa tasaiseen suoritukseen siten, että saisit tehtyä töitä koko työajan läpi.

  • Snatch 3-3-3+ Strength

    Snatch
    • 3 reps at 60% of 1RM
    • 3 reps at 70% of 1RM
    • 3+ reps at 80% of 1RM

  • WOD Workout

    7'AMRAP
    10 alt. DB snatch @20/12.5kg
    10 push up
    10 steps OH walking lunges w. DB

  • Strength Workout

    side plank pos. knees to elbows 3x5/5

    superset, 5x
    5 band resisted ttb
    3 deadlift @ rpe 7

  • Hang snatch Strength

    4 sarjaa 1 pull+2 hang snatch

  • 13.10.2025 REVERSE LUNGE Strength

    REVERSE LUNGE + BENT OVER ROW

    4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

    *Reverse Lunge unbroken/side, barbell btn
    *Bent Over Row barbell
    *tee BOR heti Reverse lunge perään