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

  • 3-position clean& jerk Strength

    2 waves, cleans: mid thigh, below knee, floor

  • Clean complex 21052026 Strength

    Clean technique

    1. EMOM 5 1 hang clean pull + 1 Hang squat clean + 1 Power clean @60%
    2. EMOM 5 1 Squat clean + 1 Power clean @70%

  • STAMINA Workout

    3 sets
    run 1,6km
    – rest 3min between rounds
    – 1 setti kevyesti, 2.setti kovaa ja 3.setti kevyesti

    Scaled
    3 sets
    run 800m/ Ergo 70cal
    – rest 3min between rounds
    – 1 setti kevyesti, 2.setti kovaa ja 3.setti kevyesti

  • 5 sets for load Workout

    5 shoulder presses + 5 push presses + 5 push jerks
    – No rest between movements.

    Scaled WOD
    5 sets for load:
    5 shoulder presses + 5 push presses
    – No rest between movements.

  • Treeni 4 (perjantai) Workout

    Warm Up
    2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
    then 2 rounds

    :30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
    :20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
    :30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
    :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

    Strenght
    Back Squat 10-8-8-8reps@50-60-65-70% of 1rm
    rest 2.5-3.5 min bwn sets
    Bench Press 10+8+8+8reps@50-60-65-70% of 1rm
    rest 2.5-3.5 min bwn sets
    Deadlift 10-8-8+8 reps@50-60-65-70% of 1rm
    rest 2.5-3.5 min bwn sets
    kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

    Metcon @75-85%% effort
    4x, new set every 5 minutes
    400m run
    4-8 strict chin ups
    8-16 push ups
    16-20 farmers hold walking lunges with double db's (15/22.5kg's)

  • 21.5.2026 Road to 5k ( Omatoiminen ) Workout

    Juoksu

    10 min kevyt

    4 × 800 m vedot
    palautus 400 m kevyt hölkkä

    10 min kevyt

  • CROSS Workout

    A )
    Pause Push Jerk
    Build to a heavy double!
    - 2" pause at bottom of the dip!

    Then :
    Every 60 sec x 5 sets @ 90%-100% of the first part without pause!

    B )
    For time:
    10-8-6-4-2
    Strict Pull-ups
    L Single Arm Kettlebell Snatches, 24/16 kg
    R Single Arm Kettlebell Snatches, 24/16 kg

    BEFORE Each set complete 10/8 Machine Calories!
    Timecap : 12 mins

    SCALING for pull up: 2x Ring row / inverted row

  • 21.5.2026 Run Intervals Workout

    Run intervals

    4-6 Sets:
    800m @ 10km pace
    400m @ jog recovery

    – Walk/Recover for 4:00 before next part –

    4 Sets
    200m Stride @ 85-90% effort
    200m @ walk/very easy jog recovery

    Intent (strides). These are not sprints. The goal is to reinforce relaxed speed, coordination and efficient mechanics after the threshold work.

    Execution notes (strides).
    – fast but smooth
    – relaxed shoulders and hands
    – quick cadence
    – upright posture

  • For time: 1000 m Row + Deadlift / Box Jump Workout

    For time:
    • 1000 m Row
    10-9-8-7-6-5-4-3-2-1 reps:
    • Deadlifts @Bodyweight
    • Box Jumps 75/60 cm
    Goal: 13 min

  • Deadlift 10-8-6-4-2 Strength

    Week 4/18: 5/3/1
    10-8-6-4-2 reps:
    • Shoulder Press
    • Deadlifts
    Recommended weight is 50-60-70-80-90% 1RM.