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

  • Viikko 4 Workout

    Tällä viikolla useammalla kisat Kempeleessä, kevennys viikko ohjelmassa myös!

  • 10 rounds for time: Power Clean / Bar-Over Burpee Workout

    10 rounds for time:
    • 3 Power Cleans 155/105#
    • 8 Lateral Burpees over Bar
    Goal: 10 min.

  • Rive kompleksi Strength

    Raaka rive + rive riipusta kyykkyyn + rive kyykkyyn

  • 13.01.2026 Workout

    Press

    A) Find Days Technical Heavy 1RM

    Split Jerk

    E2MOM X8-10

    Gymnastics

    A) HSW Ramp Practice For 5-10min

    B) EMOM 16

    1: 3-5 rMU
    2: HSW Ramp (one way + 7.5m flat)
    3: 30 Heavy/Drag DU
    4: HSW Ramp (one way + 7.5m flat)

    Strength

    A) 3x Superset:

    *rest 3min between rounds

    B) 3x Superset:

    • 10-15 Feet Raised Ring Row
    • 10-15 Seated DB Lateral Raise

    *rest 3min between rounds

  • PTG TI 13.1.2026 klo 10 Workout

    LÄMMITTELY
    1 kierros - 60s./liike
    1. Jefferson curl kp
    2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
    3. Pull over venytyksellä (pallon päällä)
    4. Elephant walk

    ACCESSORY
    2 kierrosta - 60s./liike
    1. Yhden jalan pohjennousut kk oik. & vas.
    2. Yhden jalan sjmv rotaatiolla oik. & vas.
    3. Tuulimylly istuen oik. & vas.
    4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
    5. Istuen veto vk + työntö kp oik. & vas.

    VOIMA
    Sumomave - laskevat toistot (10 - 8 - 6)
    Lattiapunnerrus - laskevat toistot (10 - 8 - 6)

  • Lattiapunnerrus 3 x 10-8-6 Strength

    Laskevat toistot

  • Sumomave 3 x 10-8-6 Strength

    Laskevat toistot

  • 13.1.2026 Shoulder Press & Pull-Ups Workout

    Alternate B1/B2

    B1. Strict press, rest 2:00 before B2
    3 Sets of:
    1 @ 88-94%1RM (2-3 RIR(
    – Rest 0:20-0:30 –
    6 @ 74+%1RM*

    B2. Strict pull up, rest 2:00 before B1
    3 Sets of:
    1 @ 88-94%1RM (2-3 RIR(
    – Rest 0:20-0:30 –
    6 @ 74+%1RM*

    Flow. 1 strict press @ 88-94%, rest 0:20-30, 6 strict press @ 74+%, rest 2:00, 1 strict pull up @ 88-94%, rest 0:20-30, 6 strict pull up @ 74+%, rest 2:00, etc until 3 sets of each complete

  • WOD Workout

    9'AMRAP
    12 gorilla row @20/12kg
    9 dbl KB swing
    6 pike push up

  • Rowing Intervals Workout

    1000m Row, easy (warm-up)

    5x
    500/400m Row, moderate
    1:30 Rest

    5x
    250/200m Row, hard
    1:00 Rest

    5x
    500/400m Row, easy
    1:30 Rest