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

  • Back Squat 7 x 5 Strength

    7 sets:
    • 5 Back Squats
    Weight: 65% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

  • 3 x 4 min AMRAP: T2B / Deadlift / Front Squat Workout

    4 min AMRAP:
    • 9 Toes to Bar
    • 9 Deadlifts 95/65#
    • 9 Front Squats 95/65#
    2 min Rest
    4 min AMRAP:
    • 6 Toes to Bar
    • 6 Deadlifts 135/85#
    • 6 Front Squats 135/85#
    2 min Rest
    4 min AMRAP:
    • 3 Toes to Bar
    • 3 Deadlifts 185/115#
    • 3 Front Squats 185/115#
    Goal: 4 + 4 + 4 rounds (216 reps).

  • Jugi & MikidiMikko Workout

    4 Burpee over db
    8 pullup
    12 wallball
    16 db snatch 22,5kg

  • 28.03.2025 (Optional Engine) Workout

    6 Sets Of

    AMRAP 3 (VK+)
    - 25 Cal C2 Bike
    + Amrap: Row

    Into,
    3min Recovery C2 Bike

  • 28.03.2025 Workout

    Deadlift

    • 20-10-10-10

    *Rest 3min between sets
    *Tähtää n. 5kg raskaampiin, ku viime viikolla

    Engine

    For Time:

    • 15 Cal Echo
    • 25 STOH @45kg
    • 15 Cal Echo
    • 12 Wall Walk
    • 15 Cal Echo

    Accessories

    A) Rope Pull Up:
    4 Rounds rest as needed between

    • 5 Rope Pull Up ''Right hand above'' -rest 20sec- -5 Rope Pull Up ''Left hand above''

    B) 3-4x For Quality:

    • 10 KB Straddle Press
    • 10/10 DB Bent Over Row

    C) Optional 3-4x For Quality:

    • 10/10 DB Hammer Curl
    • 20-30 Banded Tricep Ext.

  • Kettlebell Workout

    A)
    AMRAP 15’ (for quality)
    double KB
    3 dead clean
    4 front squat
    8 suitcase row
    5 dead swing
    8 push up

    B)
    5 rounds for quality
    1 TGU
    1 snatch + 1 windmill on top R
    1 snatch + 1 windmill on top L
    5/5 press
    20 swing @heavy

    C)
    2 rounds
    12 double KB overhead sit up
    12 goblet good morning

  • 27.03.2025 Workout

    PK Run

    -50-60min Easy Z2 Run

  • 27.03.2025 (AM) Workout

    Power Snatch

    E2MOM X4

    -rest as needed
    Into,

    E90SEC X4

    -Rest as needed
    Into,

    EMOM X4

    -1 Power Snatch (Floor) @90%+

    Snatch Pull

    • 4x2 @120% *Rest as needed

    Metcon

    For time: (95% effort)
    - 40 Farmer Walking lunge steps
    - 45 TTB
    - 30 Front rack Walking lunge steps
    - 30 kHSPU
    - 20 OH Walking lunge steps
    - 15 Burpee bMU

    *2x35lbs DB

    Accessories

    A) 4x For Quality:

    B) 3-4x For Quality (Optional)

    • 30/30s Copenhagen Plank
    • 45-60s Spanish Squat Hold

  • Pn-reenit Workout

    Voimarive+työntö 2+1
    15,20,25

    Rive+työntö 10sets
    55 asti

    Te-ote vauhtipunnerrus + allemeno 2+2
    15,25

    Tempaus stop pp+tempaus 1+1
    39 asti

    Takakyykky 1x5
    Nelosia 50,60,70,75
    Vitonen 80

    +loppujumps!

  • Pause snatch + snatch Strength

    Tempaus stopilla pp + tempaus 1+1