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

  • 6x90s: 200m Row / Max Wallballs Workout

    Every 90 sec for 9 min:
    • 200 m Row
    • Max Wall Balls 20/14#
    Every 90 seconds for 9 minutes (6 sets), row 200 meters then perform as many wall balls as possible in the remaining time. Repeat for a total of 6 sets. Score is total wall balls completed. Goal: 100/80.

  • Deadlift 3-3-3 Strength

    Deadlifts
    • 3 reps at 70% of 3RM
    • 3 reps at 80% of 3RM
    • 3 reps at 90% of 3RM

  • Bench Press 3-2-1-1 Strength

    Bench Press
    • 3 reps at 70% of 1RM
    • 2 reps at 80% of 1RM
    • 1 rep at 90% of 1RM
    • 1 rep at 100%+ of 1RM
    Rest 1-2 min between sets.

  • Back Squat 5-3-2-2-1 Strength

    Back Squat
    • 5 reps at 60% of 1RM
    • 3 reps at 70% of 1RM
    • 2 reps at 80% of 1RM
    • 2 reps at 90% of 1RM
    • 1 rep at 95% of 1RM
    Rest 1-2 min between sets.

  • 4.8.2025 Back Squat Strength

    Back squat

    Build to heavy 3 (H3) @ RPE 8 (85-88%, 2 RIR)
    +
    2 x 6 @ RPE 7 (75-80%, 3 RIR), rest 3:00 b/t sets

    – Build to a heavy 3 (H3) @ 2 RIR (around 85-88%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
    – Once you’ve hit the H3 set, you have 2 back-off sets of 6 reps @ 75-80%1RM back squat

  • Itämeri Run 14 Workout

    10-15min hölkkä

    2x 1000m 3min palautuksella
    5min lepo
    3x 400m 1min palautuksella

  • Morning Intervals Workout

    3x
    AMRAP 10 (3min rest)

    15/10 Cal (Row-Ski-Bike)
    6 Shuttle Runs

  • 1.8.25 Workout

    For time:
    20-15-10-5 cals of
    Row
    Bike
    Ski

  • 1.8.2025 SPLIT JERK Workout

    *split jerk alternately within the set and start the next set with the other leg

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, jerk-%, rest btw sets 2min

  • Crosstraining - Lauantai Workout

    LÄMMITTELY

    10:00 Minuuttia:
    :45s Erg
    3 Vauhtipunnerrusta
    4-6 Leuanvetoa
    5/5 1-Käden arnold press pienellä paussilla ylhäällä
    5+5 Sivulankkurutistusta coepenhagen -pidossa

    KUNTOHARJOITUS

    20:00 minuuttia:
    3 Vauhtipunnerrusta (raskas)
    6-10 Leuanvetoa
    8/8 1-Käden arnold press pienellä paussilla ylhäällä
    10+10 Sivulankkurutistusta coepenhagen -pidossa

    :30s-60s lepo liikkeiden välillä.

    Finisher:
    3 Kierrosta,
    :45s 1-Käden overhead pito käsipainolla, oikea
    :15s lepo
    :45s 1-Käden overhead pito käsipainolla, vasen
    :15s Lepo
    :45s Meritähtirutistukset
    :15s lepo

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää erityisesti ylävartalon voimaa ja hieman voimakestävyyttä. Tavoite on pysyä liikkeellä tasaisella tahdilla koko työajan. Hyvin onnistuneessa harjoituksessa saat tehtyä toistot putkeen hyvän poltteen kanssa ja toistoja jäisi aina tankkiin 2-3 toistoa.