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

  • 5 sets: 1 Power Clean + 2 Hang Squat Clean + 1 Jerk Strength

    5 sets of Clean Complex:
    • 1 Power Clean
    • 2 Hang Squat Clean
    • 1 Jerk (any type)
    Recommended weight: 75-80-80-85-85% of 1RM clean & jerk.

  • 9 min AMRAP: Hang power Clean / Push-up / Deadlift Workout

    9 min AMRAP:
    • 3 Hang Power Cleans 155/105#
    • 6 Push-ups
    • 9 Deadlifts 155/105#
    Goal: 9 rounds.

  • Bench press Strength

    5x 70%
    4x 75%
    3x 85%
    2x 90%
    1x 100%
    1x 100+%

  • Teinit 040126 Workout

    40 min AMRAP
    200m laite
    10 omavalintainen tankoliike (mave, kyykky, penkki…)
    200m laite
    2 köysi
    200m laite
    10 wallball
    200m laite
    10 omavalintainen käsipainoliike (hauiskääntö, pystypunnerrus, tempaus…)

  • Easy run Workout

    Z1-Z2 run

  • Treeni 6 (sunnuntai) Workout

    Warm Up
    8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
    2-4 sets
    25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
    2 sets
    25-50m rintaa + 25-50m vaparia
    50-75m rintaa + 50-75m vaparia
    lepo 2-3 min ja toista
    4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
    loppuun
    50-100m löysää uintia.

    Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

  • 020126 strength Strength

    Sumo deadlift

    5x5 reps

  • 030126 T2B progression Workout

    Every 45s until failure

    7 reps T2B

  • 3.1.2026 2 rounds, Strength Workout

    2 Rounds @ 3 RIR
    8-12 Incline DB curls
    10-15 Inverted skull crushers
    8-12/side DB External rotations

    work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

  • 3.1.2026 DB Cycling, Strength Workout

    DB Cycling – Medley

    12-10-8-6-4 of each:
    Single-arm DB split snatches, alternating
    Single-arm DB overhead squats (reps/side)
    Single-arm DB Hang (squat) snatches, alternating

    Rest as needed b/t all movements/sets

    Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

    Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)