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 max Strength

    ..at 75kg

  • Max squat Strength

    Back squat max PR

    ------------@

  • Emom 20 Workout

    1. 15 cal bike
    2. 2 x 12 db row
    3. 14 Alternating Db lunges farmer carry
    4. 12 Hang knee raises with med ball

  • 200525 strength 2 Strength

    Military bench press
    3 x 12-15 reps

  • RestDay! Workout

    16:00 Deadlift + Metcon ( 18.10.2025 )
    17:00 Teens
    18:00 EasyWod

  • 14.6.2025 SNATCH Strength

    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min),
    2@50% (20min),
    1@65% (18min),
    1@72% (15min),
    1@77% (12min),
    1@82% (9min),
    1@86% (6min),
    1@90% (3min),
    1@93% - 95% --- open

  • New World Order Workout

    E3MOM for 12 min:

    15 cal echo bike
    40 m heavy sled push

    Q7AV

  • 13.6.2024 Mikko´s Triangle Workout

    “Mikko Triangle” – EMOM 40:00 (10 rounds)

    1) Air bike for calories
    2) Row for calories
    3) SkiErg for calories
    4) Rest

    Score. Your score is the total calories hit on each minute.
    Pacing. The aim is to stay consistent on each machine and hit the same calories each round.
    Intent. This is a test of your durability and aerobic foundation. Set a challenging, yet realistic target calories (aim to progress by 1-3 cal/minute from 8-weeks ago when we last tested this) and hold on. You should have a good idea of what’s doable if you’ve been hitting the EMOM sessions weekly.

  • Je-Je-Je Workout

    25 min amrap ( With partner)
    24 box jumps (24)
    5 chest-to-bar pull-ps (each)
    28 thruster
    20 toes-to-bar
    17 burpee

  • BULLETPROOF STRENGTH Workout

    Week 4
    Session 2/2
    A)
    4 x 8/8
    Back rack cossack squats
    Moderate weight
    - same weight across all sets
    - rest 90” btw sets

    B)
    Bench press
    Use your training max for the percentages
    Training max = 90%of real 1 RM
    Week 4 DELOAD
    1x5@60% of training max
    1x5@60%
    1x5@60%

    C)
    4 sets :
    EMOM 16 mins
    Min 1: Glute bridge dumbell floor press x 12
    Min 2 : 3 wide /3 normal / 3 narrow grip pull up
    Min 3 : barbell windshield viper 40"
    Min 4 : REST