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

  • 1.1.2025 Workout

    1) SQUATS

    BACK SQUATS:

    1x10 @60kg
    1x8 @65kg
    1x6 @70kg
    1x6 @75kg
    1x6 @80kg

    FRONT SQUATS:

    1x5 @55kg
    1x5 @65kg
    2x5 @70kg

    2) METUKKA

    3 Sets:

    -40 cal Row
    -40 WB
    -20 Heavy DB Snatch @40lbs
    -10 Burpee BJO (HIGH)

    -Rest 3min Between sets-

    3) ACCESSORY
    3-4 ROUNDS FOR QUALITY:

    • 15-20 GHD Hip Ext. (Banded)
    • 30-60s Heavy KB FR. Carry
    • Max Hold L-Sit (jätä vähän varaa)

  • 31.12.2024 (AM) Workout

    GYMNASTICS

    1) RING MU

    A) EMOM10:

    -''X'' Ring MU

    *jos tällä viikolla menis vaikka paremmin.

    B) Gymnastic Strength METCON:
    For Time:

    -8-6-4-2 Strict Ring Dip
    -rest 60s-
    -1 Legless RC
    -rest 60s-

    *Jos legless kuolee, niin korvaa se normaalilla köydellä ja tee 2kpl.

    C) PULLING
    4 ROUNDS FOR QUALITY:

    *Rest as needed

    D) PUSHING
    4 ROUNDS FOR QUALITY:

    • ''X'' Parallette Push Up (2RIR)
    • 15/15 DB See-Saw Press

  • 4.4.2025 Foundational 81 (modified) Workout

    Section duration: 40 mins

    Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Circuits)
    Zone 1

    5s Rest, Repeat
    5x
    DB Thrusters

    Zone 2

    RPE 9+
    Run

    Zone 3

    Switch every 10m
    KB Mixed Load Carry (High)

    Zone 4

    Speed Skaters

    Zone 5

    RPE 9
    SkiErg

    Zone 6

    Dumbel rises

    Zone 7

    Sandbag Reverse Lunge

    Zone 8

    Switch every 10 reps
    High Side Plank Hip Raises

    Zone 9

    5s Rest, Repeat
    5x
    DB Bent Over Rows

    Zone 10

    Cross Body Climbers

  • Conditioning Workout

    For time
    10-20-30-40-50 Cal row
    After each set for both person :
    15 m Goblet lunge + squat @24/16kg

    2 Mins REST

    50-40-30-20-10 USA KB swing @24/16kg
    After each set for both person :
    15 m wheelbarrow

    2 Mins REST

    50 syncro clapping push up

    Total timecap : 35 mins

  • 100 pull ups, 200 push ups, 300 squats Workout

    Complete 100 pull ups, 200 push ups & 300 squats, either in chipper style or in X rounds.

  • Kettlebell Workout

    A)
    Single arm press
    3x 8/8 @heavy
    + 1x max rep @80%

    12 double KB Romanian deadlift after each set

    B)
    In every 3’ x 4 rounds
    10 double KB thruster
    8 double KB push press
    max rep American swing

    C)
    2 rounds
    30” weighted hollow hold
    10/10 single arm front rack march

  • 30.12.2024 (PM) Workout

    PK
    45-60MIN EASY RUN/BIKE/ROW/SKI

  • 24.03.2025 (AM or PM) Workout

    Clean & Jerk

    A) 2024 Semifinals Complex:
    In 15min Find Days Heavy:

    *ei saa tiputtaa tankoa välissä

    B) Back Off Sets:

    E2MOM X6-8:

    Front Squat

    2 Waves Of 3-2-1:

    1st Wave:

    • 3 Reps @75%
    • 2 Reps @80%
    • 1 Rep @85%

    2nd Wave:

    • 3 @80%
    • 2 @85% -1 @90%

    *rest 2-3min between sets

    Engine

    32min On Echo Bike (PK+)

    On 4, 8, 12 and 16 complete:
    - 8 SHSPU + 16 TTB + 1-2 LLRC

    On min 20, 24, 28 and 32 complete:

    - 8 KHSPU + 16 V-ups + 2 RC’s

  • 31.1.25 Strength

    DEFICIT DEADLIFT

    4/4/4/4

    -lisää viime kerrasta
    -jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

  • 12 Days of Christmas, riisipuuro edition Workout

    For time:
    - 1 MU / strict pull-up
    - 2 Power cleans
    - 3 Front squats
    - 4 Push presses
    - 5 Power snatches
    - 6 Burpees over bar
    - 7 Deadlifts
    - 8 DB Snatches
    - 9 V-Ups
    - 10 Push-ups
    - 11 TTB
    - 12 Thrusters

    Add one exercise per round: 1;1+2;1+2+3... the final round is all exercises together.

    Time cap 42min.

    Women's barbell: 35kg
    Men's barbell: 50kg

    Women's dumbbell: 17.5kg
    Men's dumbbell: 22.5kg