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

  • Strength Workout

    unilateral KB front rack hold TABATA

    frontsquat 3x5 @rpe8

  • Circuit - Torstai Workout

    KIERTOHARJOITUS

    5 Kierrosta, 1:00 min töitä / :30s lepoa
    1) Soutu
    2) Wall walk / Mittarimatoburpee
    3) Boxin yli askellus käsipainon kanssa
    4) Ilmakyykky
    5) Russian twist

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää toistokestävyyttä, kehonhallintaa sekä koordinaatiota. Tavoite on paukuttaa tasaisella tahdilla työtä aina työminuutin ajan loppua kohti kiihdyttäen kierrosten välillä.

    Hyvin onnistuneessa harjoituksessa aloitat kevyesti ja kiihdytät vauhtia sekä painoja joka kierroksella. Aloita siis maltilla!

  • Old school #1 Workout

    For time:

    400m run
    20 power snatch
    400m run
    20 clean and jerk
    400m run
    20 overhead squat
    400m run
    20 thrusters

    Rx 60
    Int 50
    Scale 40

  • Deadlift 3-3-3+ Strength

    Deadlift
    • 3 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 3+ reps at 85% of 1RM

  • 5 rounds for time: Burpee / B-J-O Workout

    5 rounds for time:
    • 10 Burpees
    • 10 Box Jump Overs 24/20”
    Goal: 6 min

  • Thursday 16.10. Strength

    Every 2 minutes, for 16 minutes (8 sets of):
    10/7 Calorie Echo/Assault Bike @ HARD Effort
    1 Power Clean @ 50+%

    Four sets of:
    6 Back Squats
    Rest 2-3 minutes between sets
    *Start at 65% and make small jumps each set.

    Four sets of:
    5 Deadlifts
    Rest 2-3 minutes between sets
    *Start at 65% and make small jumps each set.

    Against a 3 minute clock, perform as many reps as possible of:
    500 Meter Row
    Max Box Step Ups (20") in the remaining time.
    Rest 60 seconds between sets and repeat for 4 total sets.

  • 16.10.2025 Dip & Chin-Ups, Strength Workout

    Alternate B1/B2

    B1. Strict dip – Build to 3-5RM, rest 1:00 before A2

    B2. Strict chin-up – Build to 3-5RM, rest 2:00 before A1

  • 15.10.2025 Workout

    5 rounds for quality

    8 thruster light
    10 GHDsu
    8 wall ball 6 kg
    10 t2b
    8 hip thruster moderate

  • Pn-reenit Workout

    Pn höntsäilyä puolikuntosen käden kans.

  • 15.10.2025 Workout

    Snatch

    A) E2MOM X7-8

    B) Snatch Pull

    • 4x1 @110-120% (1s pause below knee)

    B) 60s on/1:30 Off X4:

    Back Squat

    4 Sets Of:

    • 6 Reps Performed as (3 reps of 1 & a quarter BS + 3 Normal BS)

    *RIR 1-2
    *Rest 3min between sets

    Strength

    A) 3-4 Rounds:

    • 8/8 Front Foot Elevated Alt. Split Squat (2xDB @farmer) *rest 60s
    • 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

    B) 3-4 Rounds For Quality:

    • 45/45s Copenhagen Plank
    • 10-15/leg Banded Hip Abduction