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

  • Konetraining strength 1 230825 Strength

    6-8 sets x 3 reps

    Squat clean & jerk

  • Painonnosto - Sunnuntai 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 (2+1)
    Nostot 2:00 min välein
    Aloita noin 60% painosta ja nouse kuormissa 90% asti.

    Maastaveto (3s paussi säärellä),
    5 x 2 @ 80-85%

    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.

  • Frelen modattu versio Workout

    21 Thrusters @ 42.5kg/30kg
    21 Kettle bell swing @ 24kg/16kg
    21 push ups
    Bike 1000 meters
    15 Thrusters @ 42.5kg/30kg
    15 Kettle bell swing @ 24kg/16kg
    15 push ups
    Bike 1000 meters
    9 Thrusters @ 42.5kg/30kg
    9 Kettle bell swing @ 24kg/16kg
    9 Push-ups
    Bike 1000 meters

  • ATPF #masu Workout

    ATPF WEEK 33 Day 2

    GYMNASTIC STRENGTH
    E2MOM for 3 rounds

    1) 10 Ring Row + 10sec Hold at the Top of Ring Row
    2) 10 Ring Dip + 10sec Ring Support
    3) 10 V-Up + 10sec Hollow Hold

    RPE 4 Execute the hold right after the dynamic part. Maintain perfect form. Use a band or do dips between boxes to get 10 reps.

  • Iltapuhde 23082025 Workout

    5 settiä pyramidi

    5 x 5 push press bb
    5 x 5 bench press db
    5 x 5 bent over row ( 5 x arm)

    Deadlift pyramidi
    5 x 10
    GHDSU
    3 x 20

  • Intervals 3 min ON/ 1 min OFF Workout

    4 rounds (12 intervals)

    1)
    250 m row
    10 wall ball (heavy 20/30lbs)
    Max kcal C2 bike

    2)
    8 burpee box over
    12 KBS (16/24kg)
    Max DU

    3)
    10 push up
    10 GHD sit up
    20 air squat
    Max kcal C2 bike

    Result is bike caloeries and DU’s done

  • Block deadlift 1RM Strength

    Block deadlift 1RM

  • 27.08.2025 (AM or PM) Workout

    Ring MU

    A) Practice rMU for 10min (ykkösiä ja kakkosia, keskity tekniikkaan)

    B) EMOM 12:

    1: 45s Row (PK+)
    2: 1-2 Set of rMU
    3: Rest

    C) Ring Strength

    4 Rounds:

    • 5-10 Ring Pull Up *rest 60s
    • 8-12 Kipping Ring Dip *rest 60s
    • 20-30s Ring Support Hold *rest 60s

    Press

    Strict Press

    A) Build to days heavy 2RM

    B) 3x4 @85-90% from 2RM

    Strength EMOM

    EMOM 20:

    1: 50s Ski (VK)
    2: 10 DB Push Press @2x45-50lbs
    3: 1-2 Legless RC
    4: Rest

    Accessory

    3-4 Rounds For Quality:

    • 20/20m KB Mixed Front Rack OH Carry
    • 20/20m Heavy KB Suitcase Carry
    • 10/10 KB SideBend

  • 23.8.2025 No feet Snatch ( Strength ) Workout

    No feet Snatch

    3 x 3 (TnG) @ 60-70%, go every 2:00
    3 x 2 (TnG) @ 70-80%, go every 1:00
    3 – 5 x 1 @ 75+%, go EMOM

  • Saturday Grind Workout

    Partner WOD, YGIG style
    30' AMRAP
    100cal airbike
    100 wall ball
    100m burpee broad jump
    100 alt. DB snatch @22.5/15