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

  • Push & Pull Workout

    1.30M x 8
    alt. a & b

    A) 5-3-2-2 shoulder press V.1
    B) 5-3-2-2 strict pull up V.1

    Liikkeet tehdään vuorosarjoina. Shoulder pressin voi ottaa maasta jos muuten ei mahdu. Neljä sarjaa kumpaakin liikettä. Skaalaukset: strict pull up - banded/low bar

  • Deadlift (7/8) Strength

    E3MOM x6:
    reps: 4-3-2-3-2-1+

    • RIR ~1 viimeisillä sarjoilla

    • prosentit:

      • 4 reps: 84-89%
      • 3 reps: 86-92%
      • 2 reps: 89-96%
      • 1 rep: 92-100%

    • EI TnG-nostoja vaan jokainen nosto ""ykkösenä"" --> valmistaa paremmin tulevia 1RM kohti

    • viimeinen sarja AMRAP ilman failia

    Huom! Ensi viikon ma testataan ykköset - mahdollisuus myös deload-viikolla, jos tämä jää välistä.

  • Partner AMRAP Workout

    With partner AMRAP in 24 minutes of:

    4 Devils press
    10m Weighted OH walking lunge, Right (regionals style)
    8 CTB Pull-ups
    10m Weighted OH walking lunge, Left (regionals style)

    *YGIG. M: 22,5kg DB’s N: 15kg DB’s

    Accessory:

    3-5 Rounds, each for ”time” of:
    20 GHD sit-ups or weighted sit-ups
    20 Push-ups
    40 Air squats

    Rest 2:00 min between sets.
    Goal is to go unbroken on each movement. Move fast, but with perfect mechanics. Scale reps/movements accordingly. You should always have 5-10 reps left in the tank each round for each movement.

  • Rope climb, HSPU & TTB (+Accessories) Workout

    Metcon (no result, for quality)

    25 minutes for quality and min. rest of:
    2 Rope climbs
    4 HSPU
    8 Toes to bar

    Accessory:

    Seated (on floor) facepull with a band 4-5 x 15-20 - light
    Seated (on floor) DB/KB 1-arm shoulder press, 4-5 x 20 (10/10) - light

  • Bike, box & Thrusters Workout

    Metcon (time)

    15-12-9 reps for time of:
    Calories bike
    Box jump overs 24”/20”
    Thrusters with DB’s 22,5/15kg

    Timecap: 7 minutes

    Accessory:

    Barbell rollout, 4-5 sets of 10-15 reps.
    Plank on rings, 4-5 sets of 15-30s/arm.

  • 4 x 2 min töitä/2 min lepo Workout

    4 x 2min töitä/2min lepo

    2 seinällekävely
    8 kp työntö
    20 tuplanaruhyppy
    max toistot varpaat tankoon

  • 29.9.2025 AMRAP 5 Workout

    AMRAP 5

    Snatch Burpees 60/42,5kg

    Masters 45+: 50/35kg

  • 20 min Parin kanssa Workout

    20min parin kanssa

    5 boksihyppy
    15 kp vauhtipunnerrus 22,5/15kg
    20-30 tuplanaruhyppy

    Vaihto täyden kierroksen jälkeen

  • Metcon Workout

    4 rounds for time:
    10 overhead squat 50/30kg
    10 box over burpee
    15/12 cal erg

    • bar starts from the ground

    tc 13min

    adv: 60/40kg

  • EMOM12 Workout

    EMOM12:
    1. 20m double kb overhead carry (challenging)
    2. 6+6 db/plate rotator cuff elbow on the knee
    3. 8-12 banded face pull