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

  • 17.02.2026 (PM) Workout

    Engine

    3 Sets Of:

    3min AMRAP:

    • 30 WB
    • AMRAP: Max Cal Row

    -Rest 3min-
    Into,

    3min AMRAP:

    • 12 Shuttle Run (7.5+7.5m)
    • AMRAP: Echo Bike

    -Rest 3min-

  • Squat clean & jerk Strength

    3x1+2x65
    3x1+2x70

  • Squat snatch Strength

    2x3x65
    2x3x70
    2x3x75
    2x3x80

  • Front squat Strength

    2x3x75
    2x3x80
    2x2x85

  • MamaWod Part2. Workout

    Amrap10:

    10 devils press
    8 goblet sguat
    6 box jump

  • PTG TI 17.2.2026 klo 10 & 11 Workout

    LÄMMITTELY
    1min laite / 1min liike
    1. Hiihto / lisko boksilla vuorojaloin
    2. Soutu / mittarimato
    3. Pyörä / selän ojennus seinällä rullalla

    Lantion/coren hallinta
    2 x 30s./20s.
    1. Kopenhagens plank oik.
    2. Kopenhagens plank vas.
    3. Pikku karhussa pallo jalkojen välissä kierto
    4. Lantionnostopito + jalkojen irrotukset
    5. Bird - dog

    AMRAP 10min
    8 x Penkkipunnerrus lantio ylhäällä
    8 x Selän ojennus päinmakuulla
    8 x Pystypunnerrus istuen
    8 + 8 x Dead bug (lp kanssa)

  • 17.02.2025 (AM) Workout

    Push Press

    E2MOM X4-5:

    Push Jerk

    E2MOM Till Days Heavy:

    Gymnastics

    A) E2MOM X5

    • 1 Set of rMU

    B) rMU Strength

    3-4 Rounds:

    • 5-10 Strict Ring/Bar Dip *rest 45s
    • 5 Ring Pull Up + 10-20s Chin Over Rings Hold *rest 45s
    • 20-30s Ring Dip Hold *rest 2min

    T2B

    E30SEC X15:

    1-10: ”X” T2B (yks enemmä ku viime vkolla)
    11-1: ”X” V-Up (tässä myös)

    Strength

    4x Superset:

  • Kettlebell Workout

    A)
    3 rounds -90” rest
    3 double KB snatch
    3/3 top down press
    3 double KB thruster
    3 double KB swing

    B)
    AMRAP 12’
    3 swing
    3 high pull
    3 front squat
    * in every 2’ including 0: 6 burpee over the KB

  • Incline Bench Press 4x3 Strength

    Tiukkoi settei

  • 16.02.2026 Workout

    Clean

    A) E2.5MOM X5

    • 1 PC + 1 Hang PC + 1 Hang Squat Clean

    @2 RIR

    B) E2MOM X5

    • 1 PC + 1 Hang Squat Clean

    @1 RIR

    C) Clean Pull

    • 3x3 @Heavy

    *1s Pause Below Knee

    Metcon

    For Time

    3 Rounds:

    • 450m Ski
    • 75 DU
    • 30m HSW

    Accessories

    4 Rounds For Quality:

    • 10/10 KB Leg Raise (boksin päältä)
    • 45-60s Chinese Plank