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

  • Cardio emom #masu Workout

    EMOM20:

    1) 15/12 Bike erg
    2) 12 Box step up

  • Treeni 2 (tiistai) Workout

    Warm Up
    Crossover Symmetry + Banded Hip Halo
    then 2 rounds
    8+8 half kneeling kb bottom up press R/L @8/12kg
    4-6 controlled strict chin ups
    16 hollow rocks
    8 box jumps

    Strenght supersets
    Part 1
    4 sets
    perform 20-30 sec of double unders
    5-10 strict hspu or kipping deficit hspu (practise both 2 sets, start with strict ones)
    rest 2-3 min bwn set

    Part 2
    3-4 sets
    perform 10-15 reps of ghd sit ups
    quality set of ring or bar muscle ups 30-40% of max reps
    rest 1.5-2 min bwn sets

    Metcon
    3-4 sets
    16/20 calories run / 1 lap run outside
    16/20 calories ski erg
    16/20 calories rowing
    rest 2 min bwn sets
    Purpose is to hold moderate/fast pace on machines so move 80-90% effort pace. (zone 4)

    Optional Accessory Work
    2 sets
    30-50m sb on shoulder carry RIGHT (eli siis kannat 30-50m oikealla puolen ensin koko matka)
    straight to
    5 sandbag squats (sb on shoulder) RIGHT (bear hug squat käy myös jos tuntuu huonolta tehdä säkki olalla)
    rest 20-30sec
    30-50m sb on shoulder carry LEFT (eli siis kannat 30-50m oikealla puolen ensin koko matka)
    straight to
    5 sandbag squats (sb on shoulder) LEFT
    rest 2-3 min bwn set

  • Rapakko Workout

    Pystypunnerrus
    3x5, nousu v2

    10min ajan
    5 Kyykkyä
    7 Kulmasoutua
    5 Vauhtipunnerrusta
    7-10 Cal

  • 3-satanen Workout

    1) Lympha flow 10min

    2) 10min aloittelijan perus combo 8-8-12-12 Kb:t
    10 kbs
    5 coblet squat
    5 shoulder press
    5+5 bent over row

    3) 300 perusurakka @16kg kb
    100 kbs
    80 box step ups, 20"
    50 DL
    30 bent over row (1 kb)
    20 thruster (1 kb)
    20 kneeling push-ups

    4) core 3 rounds @ 8kg kb
    20 figure 8
    10+10 halo
    10+10 windmills

  • Back squat Strength

    3x70
    2x80
    2x85
    2x90
    1x92

  • Squat snatch Strength

    2x3x65
    2x3x70
    2x3x75
    2x3x80

  • Weightlifting class - Snatch Strength

    5 Sets
    1 Hang Pause Power Snatch + 1 Hang Pause Snatch @60-70% 1RM Snatch
    *Pause in receive for 3 seconds.
    **Rest as needed between sets.

    Power Snatch
    Every 1:00 (5:00)
    3 Power Snatch (singles) @ RPE 5-6
    -rest 1:00-
    Every 1:00 (5:00)
    2 Power Snatch (singles) @ RPE 6-7
    -rest 1:00-
    Every 30-seconds (5:00)
    1 Power Snatch @ RPE 8

  • Jerk Strength

    2x2x44
    2x2x51
    2x2x58
    2x1x62

  • Strenght Bootcamp Strength

    4 x e2,5m:
    4 back squat
    -> nousevalla kuormalla

    3 rounds of:
    8 BB strict press
    6-8 pullup

    3 x AMRAP2, rest 1
    12 DDB deadlift 2x22,5/15kg
    9 hang power clean
    6 push press

    RPE 4.5

  • 20.2.2026 Overhead Squat, Strength Workout

    Overhead squat

    4 x 3-5 @ 85+%1RM snatch (3 RIR), Rest 3:00 between sets