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

  • KAHVAKUULA RUUVIKATU Workout

    AMRAP30

    • Yhden käden heiluri x 30 (15 per käsi)
    • Salkkupito farmari 40m (20 per käsi)
    • Rive x 30 (15 per käsi)
    • Räkkipito kävely 40m (20 per käsi)
    • Tempaus x 30 (15 per käsi)
    • Yläräkkipito kävely 40m (20 per käsi)
    • Kyykky + hyppy yhdistelmä x 30

  • 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

  • 22.5.2025 ( Strength ) Strength

    Clean and jerk waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

    Wave 1: 3 @ 68%, 2 @ 73%, 1 @ 78%
    Wave 2: 3 @ 73%, 2 @ 78%, 1 @ 83%
    Wave 3: 3 @ 78%, 2 @ 83%, 1 @ 88%

    Rest 1:00-1:30 between sets
    Rest 2:00 between waves

    – Each wave consists of 3 sets (triple, double, single).
    – Drop the bar between each lift in the set

  • Kettlebell Workout

    A)
    EMOM 24’
    1: 1 dead snatch to curtsy lunge each leg
    2: 1 clean to 8 goblet squat
    3: 5/5 kickstand deadlift

    B)
    3 rounds for max unbroken reps of:
    -alternating shoulder press
    -push up on KBs
    -double KB hang clean

    3’ rest between

  • 18.7.25 Workout

    For time

    3000m bike
    1500m row
    750m ski

    2000m bike
    1000m row
    500m ski

    1000m bike
    500m row
    250m ski

    • mieti et temmon lisäystä jokaiseen kierrokseen

  • 7.3.25 Workout

    Open Workout 25.2 (22.3 repeat)

    For time:
    21 pull-ups
    42 double-unders
    21 thrusters (weight 1)
    18 chest-to-bar pull-ups
    36 double-unders
    18 thrusters (weight 2)
    15 bar muscle-ups
    30 double-unders
    15 thrusters (weight 3)

    Time cap: 12 minutes

    ♀ 29, 34, 38 kg
    ♂ 43, 52, 61 kg

  • 19.6.2025 Midline ( Strength ) Workout

    Midline strength complex – 2 to 3 rounds

    0:10 Hollow hold
    Full roll (to the left) to hollow hold
    0:05 Hollow hold
    10 V-up snaps
    0:05 Hollow hold
    Full roll (to the right) to hollow hold
    0:10 Hollow hold

    – Rest as needed between rounds –

  • PT Group TO 10.10. klo 18 Workout

    LÄMMITTELY
    60s./liike/puoli
    1. Pöytänosto - eteentaivutus
    2. 90-90 lantionnostot
    3. Seinällä vk kanssa avaus oik. & vas.
    4. Istuen pystypunnerrus seinällä
    5. Tuulimylly lp oik. & vas.
    6. Askelkyykky eteen ja taakse + lonkan kierto vk yli oik. & vas.

    VOIMA
    Liikeparina vuorotellen
    3 x 8 sumokyykky
    3 x 8 arnolds press

    AMRAP 10min
    10 x maastaveto
    10 x lankussa kuulan siirto
    10 x vuorokäsin tempaus kp
    5 + 5 pallon heitto seinään

  • Clean 4x1 Strength

    Clean 4x1 82,5% of 1RM

  • CF Kuopio, salikisat 16.11.24, laji 4 Workout

    • Mies-nais -pari
    • 3RFT:
      • Row/bike, mies 20cal, nainen 16cal
      • 20 syncro jump over bar
      • 10 syncro snatch @ 35/25kg
    • TC: 8 min