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

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 press + 5 push press + 5 push jerk
    3) machine
    4) 10+10 kb side bend

  • Ulkoreeni Workout

    400m juoksu
    ——-
    10x YGIG
    20 maljakyykky
    20 stoh
    20 askelkyykky
    20 burpee
    20 sit up
    20 punnerrus
    20 selkäliike
    20 kb swing
    ——
    400m juoksu

  • Eetu x ICIW Workout

    AMRAP35
    (Teams of 2, YGIG)

    70 cal row
    100 deadlift
    60 cal row
    80 hang clean
    50 cal row
    60 squat
    30 cal row
    40 STOH
    15 cal row
    20 thruster

    1-2 db

  • 3.4.25 Workout

    4 rounds of 4min ON, 2min OFF (alt. A&B, molemmat 2 kertaa)

    A)
    2 rounds of:
    10 db thruster @2x22.5/15kg
    15 t2b
    Remaining time: burpee to target

    B)
    2 rounds of:
    5 devils press @2x22.5/15kg
    10-15 hspu / Pike push ups
    Remaining time: cal row

  • Konetraining strength 1 Strength

    6-8 rounds

    1 power clean + 1 squat clean + 1 jerk

    Moderate/heavyish complex

  • Hapsiaiset metcon 170925 Workout

    6 rounds, 2 min ON: 1 min OFF

    6 hang power clean @60-70% of 1RM
    8 burpees over bar
    10 pull-up

  • 11.8.2025 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 12.8.2025 Run Workout

    Run intervals

    2 sets of:
    6:00 @ 5K pace
    – Rest 1:30 –
    3:00 @ 3K pace

    – Rest 3:00 between sets -


  • 15.09.2025 (PM) Workout

    Gymnastics

    A) E90SEC X6:

    • 1 Set of rMU

    B) 5 Sets Of:

    • 10 Horizontal Ring Row *rest 90s between sets

    C) 3 Sets Of:

    21-15-9 Unbroken T2B

    *rest as little as possible between sets.
    *3min rest after all sets are done and repeat until done 3 times

    Metcon

    5 Rounds For Time:

    • 4 Wall walk + Wall facing hspu
    • 60 DU
    • 12 Cal Ski

    Accessories

    4 Rounds For Quality:

  • 11.08.2025 Workout

    Snatch

    A) WU

    3-4x

    • 5 Sn. DL + 5 High Hang Muscle sn. + 5 Sn. Balance
    • 3 Dual DB Squat Jump (light db's)

    Rest as needed

    B) Primer

    E2MOM x 9 sets

    • Set 1-3: 3 TnG reps @70-75%
    • Set 4-6: 2 TnG reps @75-80%
    • Set 7-9: 1 rep @80+

    +Jos tuntuu hyvältä voit ottaa parit ykköset vielä

    C) Snatch Pull

    • 3x2 @110-115% *Rest 3min Between

    Back Squat

    A) Build Up To Days Heavy 5RM (1-2RIR)

    B) 2x5 @85-90% From Days 5RM

    *Rest 3min between sets

    Metcon

    4 Rounds For Time:

    • 400m Run
    • 25 GHD
    • 8 Devils Press @2x35lbs