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

  • EMOM x30 Workout

    EMOM x30

    1) C2bike
    2) Sit-Up
    3) Handstand Push-Up

  • Pn-reenit Workout

    Raakatempaus+snatch balance 2+2
    15,20

    Tempaus tuplia
    39kg saakka, lopussa ongelmia. 39 nousi raakana juosten 😁 vähennys 35 ja pari nostoa loppuun sillä. Aika raakaa menoa kyllä kaikenkaikkiaan muutenki tänään.

    Rive +työntö 2 x 1+1
    35,40,44,45,49,51

    Etukyykky 3x3 80%
    Lämpät kolmosia 45,55
    3x3 60kg

    +loppujumppa

  • 19.11.2025 TRICEPS / NARROW BENCH PRESS Strength

    TRICEPS / NARROW BENCH PRESS + PUSH JERK IN SNATCH
    2-3× 3+3@moderate weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

    *tee PUSH JERK IN SNATCH heti PENKIN perään
    *jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

  • 15.10.2025 Workout

    JERK

    A) E2MOM Until Days Technical Heavy:

    B) Push Press

    • 5x3 @80-85% *Rest 2-3min Between Sets

    PUSH AND PULL

    Amrap 10min:

    ACCESSORIES

    A) 3-4x For Quality:

    • 10 DB Z-Press
    • 1 Set Of Banded Pull Up (Vihree Kumppari)

    B) 3-4x For Quality:

    C) Optional 3-4x:

    • 10/10 Seated DB Bicep Curl
    • 20-23 Banded Tricep Ext

  • Strength Workout

    3 rnds for quality
    1/1 TGU
    5/5 dead bug
    5/5 push up pos. KB pull through

    superset, 4x:
    6 prone T raised
    "20"" active hang "

  • 18.03.2025 Workout

    Gymnastics

    A) Rope Climb

    -1 Legless Rope Climb

    Every ”x” seconds untill 10 reps
    *päätä joku sopiva emomi missä pystyt tekemään aina yhden

    Bench Press

    E3MOM x6:

    1-2: 2 Reps
    3-4: 2 Reps (Heavier)
    5-6: 2 Reps (Heaviest)

    Metcon

    For Time:

    Buy in: 1000m Row
    Into,

    10 Rounds Of:
    - 3 bMU
    - 6 Hspu
    - 12 WB

    Cap: 20min

    Accessories

    A) 3-4x For Quality:

    • 15-20 Banded Hip Ext.
    • 45-60s Chinese Plank

    B) 3-4x For Quality:

    • 15/15 Calf Raise
    • 45-60s Spanish Squat Hold

  • 18.10.2025 (AM or PM) Workout

    Power Clean

    E2MOM X9

    Set 1-3:

    Set 4-6:

    • 2 PC Blocks (Below Knee) (DnG)

    Set 7-9:

    • 2 PC From Floor (DnG)

    Clean Pull

    • 3x1 @120% *Rest 2-3min between

    Front Squat

    • 1x3 @70%
    • 1x3 @80%
    • 1xMax Reps @85%

    *Rest 3min between sets

    Metcon

    For Time:

    • 24 Cal Echo Bike
    • 40 Thruster @30kg
    • 20 bMU
    • 24 Cal Echo Bike

  • 2 min chin-up test Workout

    Amrap 2min chin-ups

  • OPTIONAL SPRINT METCON Workout

    For time:

    21/15cal echo
    15 bar facing burpee
    9 bmu

    TARGET UNDER 3MIN, TIME CAP 4MIN

    SCALED FOR TIME

    21/15cal echo
    15 bar facing burpee
    21 ttb

  • Front squat 3 x 3 Strength

    Front squat 80%