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

  • Wod Workout

    25min Amrap (Ygig)
    20 cal pyörä
    40 Du

  • Kohti Pätsiä 9 Workout

    Warm-up:
    Kuminauhajumppailut
    DB press
    Olkapäiden aktivointi

    Every 3 mins x 5:
    1 wall walk
    3-4 strict HSPU

    For time:
    2 Rounds of:
    20 toes-to-bar
    15 HSPU
    5 wall walk
    20 DB snatch (22,5 kg)

  • Cardio #masu Workout

    E3MOM30:

    10 Burpees
    Rest of time bike cals

  • Conditioning 2 Workout

    3 rounds for time
    75 DUs
    50 Wall Balls 14lbs
    25 Row caliries

  • 1.2.2025 Workout

    Deadlift

    E3MOM X6:

    1-2: 3 Reps @Medium heavy (2-3 RIR)
    3-4: 3 @Heavier (1-2 RIR)
    4-6: 3 @heavy (1 RIR)

    METCON

    E3-4MOM X9

    • 6 Pull Up
    • 6 Barbell Reps @40kg
    • 3 Wall Walk

    *Kato kauan menee ekaan rundiin. minimi minuutin lepo välissä, niin pysyy vauhti kovana.

    Barbell Reps:

    Round 1-3: Power Snatch
    4-6: Thruster
    7-9: Power Clean & Jerk

    Skill Practice

    • For 15min Practice One Movement:

    • Hspu, HSW, Kipping movements, DU....

    Bodausta

    A) 3-4 Supersets:

    • 8/8 One Arm DB Bench Press
    • 15-20 Banded/Talja Tricep Ext.

    B) 3-4 Supersets:

    • 10/10 DB Hammer Curl
    • Lu Raise

  • 31.1.25 Workout

    Every 30s x5 rounds (10min)
    1) 6/4cal echo bike
    2) 5 power snatch @42.5/30kg
    3) 6/4cal echo bike
    4) 6 thruster @42.5/30kg

    • echolla nopee rykäsy, idea että aikaa menee noin 15sec

  • Fitness Workout

    STRENGTH+SKILL

    Kipping swing

    EMOM 9'
    1: 5-8 Paused Scapula Pull-up in Hollow pos.
    *2s pause at top
    2: 10 Hollow Rocks + 10 Arch Rocks
    3: 10-15 Kipping-Swing

    WOD

    Every 2:00 for 12 Minutes (6 sets)
    12 Dual DB Deadlift @2x15/12,5kg
    10 Dual DB Push Press
    40 Single Unders

    Rx+: DB@2x22,5/15kg, 20 Double-Under

    ACCESSORY

    3x
    10/10m Bottom-up KB Carry @light KB
    6/6 Wall Deadbug

  • Treeni 2 Workout

    A1) Split jerk
    3x3

    B1) Power clean kompleksi
    5 settiä kompleksia:
    1 raaka rinnalleveto
    3 etukyykky
    1 tasajalkatyöntö

    C1) 2 settiä: overhead pito saksien vastaanottossa
    30-60s pito @100-110+% of split jerk 1RM

    D1) 5 kierrosta laadukkaasti:
    5 strict hspu
    1 korkea (max cm) boxihyppy
    15-30s leuan pito tangon päällä
    30+30s ghd sivulankku

  • 14.08.2026 Workout

    Snatch

    A) Snatch WU

    3 Rounds Of:

    *rest as needed

    B) E2MOM X12

    Set 1-4:

    Set 5-8:

    • Floor + OHS

    9-12:

    *start @50-60% build up

    C) Snatch Pull

    • 3x2 From Hang @110-120%

    *rest 2min between sets

    Squats

    A)

    Build Up To Days Heavy 1 @RPE (92-95%)

    B)

    • 4x2 @85-90%

    *rest 3min between sets

    Metcon

    E3MOM X6:

    Set 1-3:

    Set 4-6:

    • 400m C2 Bike
    • 15 C2B
    • 50 DU

    Accessories

    3-4 Rounds Of:

    *rest as needed

  • Dumbbell DT Workout

    5 rounds for time:
    12 x Db Deadlift 22,5/15 kg
    9 x Db Hang power clean
    6 Db Stoh