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

  • For time Workout

    3 rope climbs
    15-12-9
    T2B
    Strict hspu
    3 rope climbs

  • 28.08.2025 (AM or PM) Workout

    Deadlift

    E3MOM X9:

    • Set 1-3: 3 Reps @85%
    • 4-6: 2 Reps @90%
    • 7-9: 1 Rep @95%

    Strength

    A) 3x Superset Of:

    B) 3x Superset Of:

    C) 3x Superset Of:

    • 10-15 DB Lateral delt raises
    • 15/15 Single arm banded cross body tricep extensions

    Core

    4 Rounds:

    • 3-5 Dragon Flag *rest 45s
    • 10 Ab-wheel Rollout (Polviltaan) *rest 45s
    • 20-30 Russian Twist (w/plate) *rest 45s

  • Strength Workout

    gorilla row 3x5/5

    deadlift 3x3 @ rpe 8

  • Syvä pääty Workout

    Skills
    +Emom 7

    Aikaa vastaan "Elizabeth"

    21-15-9
    Power clean 60/40 kg
    Rengasdippi

  • Crosstraining kestävyys - tiistai Workout

    Peruskuntoharjoitus
    __

    LÄMMITTELY
    3min soutu
    3min pyörä
    3min hiihto

    SITTEN
    2 kierrosta:
    6+6 lonkankoukistajavenytys + kyynärpään vienti lattian ja kierto kohti kattoa
    12 kyykky-takareisi-pumppaus
    6+6 skorpioni
    __

    HARJOITUS (Peruskestävyys, 60-70%/HRmax)

    9x3min ergo, 20s lepo/vaihto

    Harjoitus on tasaisella sykkeellä tehtävä peruskestävyyttä kehittävä harjoitus. Vaihda ergoa lepoajalla; järjestys voi olla esimerkiksi soutu, pyörä, hiihto.

  • 100625 strength 2 Workout

    3 rounds of:

    Max rep pull-ups

  • 26.12.24 Strength

    WEIGHTED PULL UP

    4x6
    Every 2min

  • 23.23.2024 (AM) Workout

    1) LIFTING

    A) BARBELL WU
    Empty bar:
    1-2 Sets of 3pos snatch pull : 2 High hang snatch pull + 2 Hang snatch pull + 2 Low hang snatch pull
    rest.1 min
    1-2 Sets of 3pos muscle snatch: 2 High hang muscle sn. + 2 Hang muscle + 2 Low hang muscle
    rest.1min
    1-2 Sets of 3pos Squat snatch: 2 High hang squat sn. + 2 Hang snatch + Low hang Snatch.

    B) SNATCH

    1) Build to 80% of 1RM Squat Snatch

    2) E30SEC x25:

    • 1 Squat Snatch (2s pause in catch) @65% from 1RM

    2) SQUATS

    BACK SQUAT

    1x10 @60kg
    1x8 @70kg
    1x6 @75kg
    1x4 @80kg

    -REST 2-3MIN BETWEEN SETS-

    FRONT SQUAT

    1x5 @55kg
    3x5 @65kg

    -REST 2-3MIN BETWEEN SETS-

    3) PULLING STRENGTH + METCON

    A) 4 SETS OF:

    -4-6 Rope Pull Ups (right hand on top)
    -rest 60s-
    -4-6 Rope Pull Ups (left hand on top)
    -rest 60s-

    5 ROUNDS OF 2MIN ON/1MIN OFF

    -250m Ski
    + AMRAP: Rope Climb

  • 100625 metcon Workout

    5 rounds of:

    30 sec double DB Devil's press
    30 sec running
    30 sec sit-ups
    30 sec rest

  • 28.10.2025 Workout

    Push And Pull Waves

    Wave #1:

    Push Press: 8-6-4

    Weighted Pull Up: 2-4-6

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Wave #2:

    Push Press: 6-4-2

    Weighted Pull Up: 6-8-10

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Metcon

    6x3min On/1min Off:

    • 20cal BikeErg
    • 8 Burpee 2 Target
    • 10 T2B / 10 Kipping Pull Up

    *vuorokierroksin T2B ja Pull Up
    *jatka aina samasta kohasta mihin jäit levon jälkeen

    Accessories

    4 Rounds For Quality: