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

  • 25.3.2025 Workout warmup Workout

    :30/1:00/0:30 of each @ increasing pace

    1) Bike
    2) Row
    +
    2 rounds
    0:30 Hang from bar
    8 Scapula push-ups
    4-6 Jefferson curls
    8 Tension swings
    +
    2 rounds
    5/way Scapular rolls
    5 Inchworms
    5 Kneeling jumps
    +
    Power snatch – 2-3 Rounds w/ empty barbell for QUALITY
    3 Snatch pulls
    3 Hang muscle snatches
    3 Snatch grip push presses behind the neck
    3 Hang power snatches
    +
    Build to workout weight for power snatches
    * Practice few short sets of gymnastics between power snatch sets
    +
    @ workout weight
    2 Power snatches
    4 Bar-facing burpees
    6 Toes-to-bars
    250m Row
    5 Burpees over the rower
    5 Shuttle runs 7,62m + 7,62m
    6 Chest-to-bar pull-ups

  • 25.03.2025 (Optional Engine) Workout

    8 sets of:

    1st 100m @2k pace +10sec
    2nd 100m @2k pace +5sec
    3rd 100m @2k pace +0sec
    4th 100m @2k pace -5sec
    5th 100m @2k pace -10sec

    -Rest 2min between sets-

  • 27.03.2025 Workout

    Clean & Jerk

    A) 2024 Semifinals Complex:
    In 15min Find Days Heavy:

    *ei saa tiputtaa tankoa välissä

    B) Back Off Sets:

    E2MOM X6-8:

    Front Squat

    2 Waves Of 3-2-1:

    1st Wave:

    • 3 Reps @75%
    • 2 Reps @80%
    • 1 Rep @85%

    2nd Wave:

    • 3 @80%
    • 2 @85% -1 @90%

    *rest 2-3min between sets

    Engine

    32min On Echo Bike (PK+)

    On 4, 8, 12 and 16 complete:
    - 3 Wall Walk + 10 T2B + 1 Legless Rope Climb

    On min 20, 24, 28 and 32 complete:

    - 10 Pull Up + 15 V-ups + 2 Rope Climb

  • Back Squat Strength

    1x6
    2x5
    Maksimitoistot 75kg

  • Muscle & Power, CORE Workout

    Back: EMOM for 4 rounds
    1) 15 SDLHP
    2) 12 Reverse hypers on box
    3) 9 Ring rows with pause at top
    4) Rest

  • Endurance WOD Workout

    Every 3 minutes, for 36 minutes (3 rounds of each):
    Station 1 – 30/25 cal bike
    Station 2 – 50 double unders + 15 push ups
    Station 3 – Ski 500/400 m
    Station 4 – 25 sit ups + 15 DB push presses

  • Program60 240325 Workout Workout

    3 RFT
    7 Cal Ski
    15 DL 50kg
    30 Push-ups
    15 DL
    7 Cal Ski

    Rest 2min between rounds

  • Program60 240325 Strength Strength

    1/4 + 1 Deadlift
    A. Find today's heavy 5
    B. 4x3 @90-100% of A. Go every 3min

    One rep is lifting the barbell to right below the knee, returning it to the floor, followed by a regular deadlift. No touch and go.

  • Dead Lift 5x5 Strength

    DL 5x5

  • Circuit - Maanantai Workout

    LÄMMITTELY

    2 Kierrosta, :40s töitä / :20s lepo
    1) Soutu
    2) Askelkyykkykävely
    3) Boxille hyppy alas askelluksella
    4) Pyörä
    5) Etunojapunnerrus
    6) Leuanveto/Rengassoutu
    7) 1-Käden devil’s press

    KIERTOHARJOITUS

    3 Kierrosta, :45s töitä / :30s lepo
    1) Soutu
    2) Askelkyykkykävely
    3) Boxille hyppy alas askelluksella
    4) Pyörä
    5) Etunojapunnerrus
    6) Leuanveto/Rengassoutu
    7) 1-Käden devil’s press

    HUOMIOITA

    Harjoituksessa kehitetään peruskuntoa ja hieman perusvoimaa. Panosta hyvään laadukkaaseen tekemiseen ja tähtää variaatioon, jolla saisit tehtyä yhden pitkän sekä yhtenäisen sarjan työajan puitteissa. Hyvin onnistuneessa harjoituksessa saat hyvät poltteet kohdelihaksiin ja hengästyt kohtalaisesti.