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

  • STRENGTH CLASS Workout

    Week7
    A) Strict Press
    4x3 @70% (speed focus)

    B) Upper body accessory
    3x
    20/20s SA KB OH Hold
    10/10 Bent over DB Reverse fly

    C) Single leg work
    3 sets
    8/8 Double KB Single Leg RDL
    8/8 Double DB Bulgarian Split Squats

  • 19.3.2026 Weightlifting HEAVY+/MAXIMAL WEEK 11/14 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch

    SNATCH
    3@barbell, 1@up to 75%, 2×3@80%, 1-2×1@85-90%, sn-%, rest btw sets 1,5-2min

    FRONT SQUAT
    1@work up to 1RM, rest btw sets 2-3min *varmistajat sivuilla

    BACK SQUAT
    2-3×3@use 90% of your 3RM from last week, rest btw sets 2-3min

  • 10 min AMRAP: T2B / BJO / Snatch Workout

    10 min AMRAP:
    • 1 Toes-to-bar
    • 1 Box Jump Overs 24/20”
    • 1 Squat Snatch 95/65#
    • 2 Toes-to-bar
    • 2 Box Jumps Overs 24/20”
    • 2 Squat Snatch 95/65#
    • 3 Toes-to-bar
    • 3 Box Jumps Overs 24/20”
    • 3 Squat Snatch 95/65#
    … continue +1 rep pattern until time is up. Goal: complete round of 8.

  • Back Squat 5-5-3-3-3-3+ Strength

    Back Squat
    • 5 reps at 50% NT1RM
    • 5 reps at 60% NT1RM
    • 3 reps at 70% NT1RM
    • 3 reps at 75% NT1RM
    • 3 reps at 80% NT1RM
    • AMRAP at 85% NT1RM

  • Bench Press 5-5-3-3-3-3+ Strength

    Bench Press
    • 5 reps at 50% NT1RM
    • 5 reps at 60% NT1RM
    • 3 reps at 70% NT1RM
    • 3 reps at 75% NT1RM
    • 3 reps at 80% NT1RM
    • AMRAP at 85% NT1RM

  • 19.03.2026 Workout

    C2 Bike

    WU:

    10-15min Z2 C2 Bike
    Into,

    3 Rounds:

    • 30s Hard
    • 1:30 Easy

    Into,

    Rest 5min

    FTP Test

    • 20min Max Watt Test

    Result=20min Average Watts

  • 19.03.2026 (AM) Workout

    Front Squat

    E3MOM X6:

    1-2: 6 Reps @75%
    3-4: 4 Reps @80%
    5-6: 2 Reps @85+%

    Gymnastics

    EMOM 12:

    1: 1 Set of rMU
    2: 20m HSW
    3: 45s Ski (PK-VK Kynnys)

    *Kässärissä 5m edestakasin x4. Keskity nopeeseen kääntymiseen (sillain että jalat käy maassa ja käännyt)

    3-4 Rounds:

    rest 30s

    Rest 2min

    Strength

    3-4 Rounds For Quality:

    *Rest as needed

  • Erg, pushups and clean and jerks Workout

    30 min

  • 18.3.2026 3-4 Rounds Workout

    3-4 Rounds @ 2 RIR

    8-12/side Single-leg hip thrusts
    8-12/side KB sidebends
    0:30-1:00 Sorenson hold

  • KAHVAKUULA RUUVIKATU Workout

    EMOM 40 5 kierrosta
    1. Am.heiluri x 20
    2. Burpee x 10
    3. Rive + työntö x 12 (6+6)
    4. Huili 1 min
    5. Soutu 12/15 cal
    6. Thruster x 12
    7. Viivajuoksu max
    8. Huili 1 min