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 circuit Workout

    Work in pairs or 3’s
    3-4 rounds for quality
    10-15 banded rower hamstring curls
    10 heel elevated goblet squats
    10 strict t2b

  • Conditioning Workout

    4 x 3 min on / 1 min off (ABAB)

    A)
    400 m run
    + max reps DU's in the remaining time

    B)
    AMRAP3
    4 Burpee Box overs
    8 DB Snatch

    RX 22,5/15kg
    SC 15/10kg + may step over box and do SU's

  • Weighted chin ups Strength

    5-4-3-2-1. Perform 1 set every 2 min.

  • C&J Strength

    E1.30M x 8

    1 C&J Up to max 90% of 1RM.
    Start at 65-70% of 1RM.

    Huom! Noustaan raskaaseen, mutta tekniseen ykköseen.
    Voit tehdä 1-2 sarjaa aina samalla painolla.
    Esim: set 1-2: 70-75% set 2-4: 75-80% set 4-6: 80-85% set 6-8: 85-90%

  • 31.7.2025 Negative Pull-Ups Workout

    Negative Pull-Ups

    6 Sets Of 4

    Tempo 3-5 seconds down.

    Go Every 2:30

  • Bear Complex prog 7 Workout

    Use 75% of heaviest on 4.6.
    7 rounds for time, rest 3 min in b/w rounds
    20 double unders
    4 Power Clean
    4 Front Squat
    4 Push Press
    4 Back Squat
    4 Push Press

    Goal & Intensity:
    -Build strength, control, and stamina through complex barbell combinations.
    -Each round is tough — maintain focus and control without dropping the bar.
    -Start conservatively, volume will add up fast. Pay special attention to posture during the back squat and final push press.
    - Connection to previous sessions: Last few weeks focused on barbell cycling and movement transitions — now you get to test consistency under fatigue.
    RPE 8
    Area of training:
    This WOD develops barbell handling, work capacity, and efficient transitions. Mastering the Bear Complex supports total-body coordination and builds confidence with technical barbell work.

  • Vetoisa tempaus Workout

    6-7x

    1 snatch pull + 1 low hang snatch + 1 snatch

    50-75% of snatch max.

  • Jotakin sekalaista Workout

    18 EMOM:

    1. 10 leg raised ring rows
    2. 10 leg raised push-ups
    3. rest
    4. 10-20 T2B
    5. 3 wall climbs
    6. rest
    7. 6+6 single hand OH squats, 24/16 KB
    8. 5+5 single hand devils press, 22.5/15 DB

  • Konfuusio Workout

    6 kertaa, vaihtele A ja B osioiden välillä. 5 min työtä / 1,5 min lepoa.

    A1: 10 cal row + 10 thrusters 40/30.
    B1: 10 bar over burpee (BOB) + 10 C2B / pull-up.
    A2: 30 DU´s + 10 thrusters 40/30.
    B2: 10 BOB + 10 T2B.
    A3: 10 hang squat clean*** for time***, 70% C&j or 100/70.
    B3: 10 BOB + 10 OHS 40/30

    Harjoitus suoritetaan ylhäällä olevassa järjestyksessä. Laske kaikki toistot yhteen, eli jatkat laskua ylöspäin aina seuraavassa osiossa.

  • Metconin jälkeiset split jerkit Strength

    4 kertaa:

    2 - 2 - 2 - 2 Split jerk

    60-75% max.