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

  • Deadlift 7x2 Strength

    For load

  • WOD Workout

    10'AMRAP
    5 deadlift @60/40kg
    7 ttb/ hanging knee raises
    9/9 steps walking lunges

  • Strength Workout

    15' EMOM
    1: 5/5 gorilla row
    2: 1 slow eccentric pull up/ chin up (optional: extra weight)
    3: 10-12 prone T-A raises

  • 8.9.2025 Back Squat ( Strength ) Strength

    Back squat

    Rest 3:00-4:00 b/t sets

    Build to heavy 5 (H5) @ RPE 8-8.5 (1.5-2 RIR, 82-85%)
    +
    2 x 5 @ 80-85%H5 (3 RIR)

    – Build to a heavy 5 (H5) @ 1.5-2 RIR (around 82-85%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks
    – Once you’ve hit the H5 set, you have 2 back-off sets of 5 reps @ 80-80%H5

  • Sled push 12,5m Strength

    Distance: 12,5m

  • 7.9.26 Performance Workout

    CF Vantaa fyysisin
    Plus loikkia
    Käydään talven teemaa läpi reenin alkuun

  • Erg, wall walks and sit-ups Workout

    30 MIn

    • 1 min erg
    • 2 wall walks
    • 10 ab mat sit-ups

  • 5.9.2025 PUSH PRESS Strength

    *each rep of sets should begin from a dead stop and the full jerk rack position.
    *the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

  • 5.9.2025 PUSH PRESS Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

  • Painonnosto - Lauantai Workout

    LÄMMITTELY
    3:00-5:00 minuuttia vapaavalintainen ergometri.
    Sitten 8:00 min EMOM:
    1-2) 5-10 Muscle clean
    3-4) 5-10 Front squat
    5-6) 4-6 Split jerk
    7-8) 3 Rive & työntö

    Clean & Jerk,
    10 x 1+1
    Nostot 2:00 min välein
    Aloita noin 60% painosta ja nouse kuormissa 92-94% asti.

    Maastaveto (3s paussi säärellä),
    Nousu tekniseen ykkösmaksimiin 20:00 minuutin aikana.
    tekninen ykkösmaksimi tulee tyypillisesti vastaan noin 90% kieppeillä, joten keskity ensisijaisesti hyvään toistoon äläkä painoon.

    BONUS

    Apuliikkeet,

    15:00 Minuuttia:
    6-10 Vinopenkki käsipainoilla, 3s paussi ylhäällä
    8/8 Askelkyykky taakse (tanko niskassa)
    10-12 Leuanveto tai vaakatalja neutraalilla otteella
    10-12 Selän ojennus 45-asteen penkissä

    :30s-:60s lepo liikkeiden välillä. Keskiraskaat painot. Tähtää 3-4 kierrokseen.