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

  • Pn-viimeistelyt Strength

    Tempauksen ykköset 30kg saakka.

    Työnnön ykköset 45kg saakka.

    Takakyykky 70-80%
    Kolmosia 50,55,60,62
    Ykkösiä 65,68,72

  • 4.6.2026 Clean & Jerk, Strength Workout

    Power clean + split jerk

    6 x 1+2 @ 65-70%, go EMOM

    – Do your first set @ 65% 1RM power clean and jerk and then build up within the percentage range if you can

  • Skillmill Run + Assault Bike Workout

    5 rounds:
    1K Skillmill Run + 2K Assault Bike

  • 4.6.2026 Power Snatch, Strength Workout

    Power snatch

    8 x 2-3 @ 70%, go EMOM

    – Start with triples, then move to doubles as needed in order to keep good technique
    – Do each set @ 70% 1RM snatch
    – Drop the bar between rep, reset and go

  • 11.05.2026 (AM) Workout

    Engine

    EMOM 35:

    1: 11 cal Echo
    2: 8 Thruster + 30 DU
    3: 11 cal Ski
    4; 8 Sumo dl High Pull + 8 Bar Over Burpee
    5: Rest

    Bar @30kg

    Core

    Tabata (8x20s on/10s off = 2 rounds)

    1. Heel Touches
    2. Russian Twist (ei lisäpainoa)
    3. Flutter Kicks 4: Hollow Hold

  • 4.6.2026 Front Squat, Strength Strength

    Front squat

    3 x 3 @ 84-88% (1-2 RIR), go every 3:30

  • MamaWod Workout

    1) e2:30 x4:
    6-5-3-3 takakyykky
    12 vuorokäsi pystäri

    2) 26-20-14-8-2:
    Heilautus
    Lisäpaino ask.kyykky taakse (toistot puoliksi/jalka)
    Suorinjaloin oh vatsa (paino suorilla käsillä)
    Vuorojalka linkkari
    Yhdenkäden thruster (toistot puoliksi/käsi)
    max cal laitteella
    -18min-

  • Strength 29-08-2021 Workout

    Superset
    3 sets!
    1 1/4 Front Foot Elevated Split Squat x 6-8 each
    Rest 60s.
    Single Arm Band Assisted Chin up x 2-4 each. Start on the weaker side. Rest 60s

    • Scale Chin-Up: 4-6 Strict Chin-ups or Partner Assisted or Ring Assisted Chin-ups

  • Conditioning Workout

    Partner workout
    In 9 mins x 3 sets / 3 mins rest
    10 synchro alt Devil's Clean & STOH @ 22,5/15kg
    20/15 cal row (YG,IG)
    30 synchro box jump@ 60/50cm
    40 incline push up (YG,IG)
    50 synchro air squat Rx+ : DB goblet squat @22,5/15kg
    max rep cal row in remaining time ! (YG,IG)

  • Fruit Loops Workout

    AMRAP 25 mins or 20 rds for time

    3 Burpee Pull-ups
    2 Devil-Press 15kg
    1 Wallwalk