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

  • 6.6.2026 BeerMile Workout

    For time:

  • Conditioning Workout

    4 rounds for time:
    - 400m run
    - 10 strict pull ups
    - 6 power cleans 60kg
    - 400m run
    - 6 strict hspus
    - 2 rope climp

  • 4.6.2026 Run Intervals Workout

    Run intervals – “Kenyan fartlek”

    8x 1:00 @ 5k pace / 1:00 float
    4x 2:00 @ 5-10k pace / 1:00 float
    2x 3:00 @ 10k pace / 1:00 float

    5k pace. If you don’t (most likely) have an actual 10k time, you can add +10-15 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:10-0:15 (for adjustment) = estimated 4:10-4:15km/h pace.

    10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace.

    “Float” pace. The Float is a steady effort ( 0:30-0:45/km slower than your “Hard” pace) rather than a slow recovery jog. The first 10 seconds of the transition to float is hard, aim to keep your cadence. If your float pace starts to drop, you’re pushing the “hard” segments too much (back-off a little).

  • 5.6.2026 Bench Press, Strength Strength

    Paused bench press

    4 x 5 @ 78+% (2-3 RIR), rest 3:00 between work sets

  • 4.6.2026 Front Squat, Strength Strength

    Front squat

    3 x 3 @ 84-88% (1-2 RIR), go every 3:30

  • 4.6.2026 Power Snatch, Strength Workout

    Power snatch

    8 x 2-3 @ 70%, go EMOM

    – Start with triples, then move to doubles as needed in order to keep good technique
    – Do each set @ 70% 1RM snatch
    – Drop the bar between rep, reset and go

  • 4.6.2026 Clean & Jerk, Strength Workout

    Power clean + split jerk

    6 x 1+2 @ 65-70%, go EMOM

    – Do your first set @ 65% 1RM power clean and jerk and then build up within the percentage range if you can

  • Pienryhmätreeni 4.6.2026 Workout

    LÄMMITTELY
    Lämpät liikkuen
    Tekniikkatikkaat

    AMRPA 12min
    Hallintaa ja tukea
    10-12 x lankussa olkapääkosketukset / lankussa kierto
    10-12 x dead bug
    10-15 x selinmakuulla käsien vienti pään ylle vk
    6-10 x / jalka yhden jalan kyykky stepperiltä
    20-40s. sivulankkupito (yläjalka ilmassa)

    VOIMA KIERTOHARJOITUS
    3 kierrosta - 40s./20s.
    1. Askelkyykky taakse
    2. Trx - soutu
    3. Penkkipunnerrus kp
    4. Mave kk

  • Bench Press 5-3-3 Strength

    Week 6/18: 5/3/1 EMOM
    Bench Press
    • 5 reps at 65%
    • 3 reps at 75%
    • 3 reps at 85% of 1RM

  • 10 min E2MOM: 2 Back Squats • 2 Front Squats Strength

    10 min E2MOM:
    • 2 Back Squats
    • 2 Front Squats
    Use the same weight both back and front squats. Start with 50% of 1RM Front Squats and increase by 10% each round to finish around 90%.