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

  • 29.1.2026 Clean & Jerk, Strength Strength

    Clean and jerk

    4-6 x 2 @ 72-77%, go every 1:15
    4 x 2 @ 77-82%, go every 1:30

    – Build within the percent range on each set
    – Drop the bar between each rep, reset and go

  • Strict pull-up 4x10 Workout

    Strict pull-ups 4 sets 10 reps

  • Bench press Strength

    Bench press 10x2
    kakkosia nousevilla

  • Rapakko Strength

    Takakyykky tai boxikyykky

    3x 6 v1

    Emom 9
    1) 30-40s Kone
    2) 4+4 Sivutaivutus kuulalla
    3) 30-40s Viivahölkkä tai blokille/levypainolle askellus

  • Pn-reenit Workout

    Tempausta lantiolta 2-3 25,30kg.
    Rive lantiolta ja työntö 2+2 15,25,30,35,40

  • 28.01.2026 (AM) Workout

    Engine

    A) 3 Rounds @Z2

    • 800m Row
    • 2km C2 Bike

    -Rest 5min-

    B) 3 Sets Of:

    AMRAP 4:

    • 450m Row
    • 75 DU
    • AMRAP: C2 Bike

    -Rest 2min-
    Into,

    AMRAP 4:

    • 450m Ski

    • 7 Devils Press (2x35lbs)
      +AMRAP: C2 Bike

    • Rest 2min-

  • Conditioning Workout

    EMOM 35 mins ( 40"ON/20"OFF )
    min 1: alt. devil's Clean & Push Press @22,5/15kg
    min 2: double under
    min 3: box jump + squat on top @60/50 cm
    min 4: T2ring
    min 5: REST

  • Tiistaijumps Workout

    2 rounds

    Bike 1min
    30 squat säkin kanssa
    Bike 1 min
    30 sit ups
    Bike 1min
    20 box jump overs
    Bike 1min
    DB alt. snatch 12,5kg
    Bike 1min
    Lunges säkin kanssa 7,5m x 2

  • Syvä pääty Workout

    Skills

    Metcon 2x 5min AMRAPit /3min tauko

    A) 20 WB 17/20cal Row
    B) 15 T2B 3x 15m Shuttlerun

  • 27.01.2026 Workout

    Back Squat

    • 5x4 @80%

    *rest 3min Between

    Front Squat

    • 3x4 @70-75*

    *rest 2-3min between

    Metcon

    6x2min On/1min Off Alternating A&B

    A)

    • 15 Cal C2 Bike
    • AMRAP: SB Clean @50kg

    B)

    • 15 Cal Row
    • AMRAP: Burpee Over Rower

    Accessories

    A)

    3-4 Rounds For Quality:

    B)

    3-4 Rounds For Quality:

    • 10/10 KB Hip Flexor Raise
    • 30/30s Copenhagen Plank