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

  • 2.8.2026 Shoulder press Strength

    5-5-4-4-3-3

    Go every 2:30

  • Conditioning Workout

    In every 4min x 6 sets

    250m row
    15 box jump
    10 ttb

    Score is best time

  • WOD 04/06/25 Workout

  • Itäkairan Pätsi -26 prep Workout

    Warm-up 00:30 / 00:30 x 8:
    1) inchworm burpee
    2) kip swing
    3) easy BikeErg / RowErg
    4) air squat

    AMRAP 30 min:
    15 DDB thruster (22,5 kg)
    15 cal BikeErg
    20 DB snatch (22,5 kg)
    20 toes-to-bar
    15 burpee box over jump
    15 cal RowErg

    1 kierros = 100 reps

  • 10.7.2026 Snatch Workout

    Block power snatch + Block snatch

    4 to 6 x 3+1 @ 60+%1RM snatch, go every 1:30-2:00

    – Start counting your sets @ 60%1RM snatch and then build up if moving well.
    – Drop the bar between each rep, reset and go.
    – If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

  • Split Jerk Strength

    7 sets of Split Jerk:
    Set 1: 3 @ 68% of 1RM Split Jerk
    Set 2: 2 @ 72%
    Set 3: 1 @ 75%
    Set 4: 2 @ 72%
    Set 5: 2 @ 75%
    Set 6: 1 @ 80%
    Set 7: 1 @ 85%
    *Rest as needed between sets.

  • 11.7.2026 Jerks, Strength Workout

    Pause split jerk + Split jerk

    7-10 x 1+1 @ 65+%1RM jerk, go every 1:15-1:30

    – Start @ 65%1RM jerk and only increase weight IF you’re moving well (pause split jerk will limit the load, on purpose, in this complex)
    – Review the video for correct pause split jerk
    – Pause for 2-sec at the bottom of the dip on the pause split jerk
    – Pause split jerk before regular split jerk reinforces good position and balance on the dip, as well as powerful drive to full extension.

  • Conditioning Workout

    AMRAP10

    3 burpee box jump-overs
    3 deadlifts
    6 burpee box jump-overs
    6 deadlifts
    9 burpee box jump-overs
    9 deadlifts

    Box: 60/50cm
    Barbell: 80/55kg

    Rpe 4-4.5 Treenin idea: - Kehittää anaerobista sekä liikekohtaista kapasiteettia Pääpointit - Aloita hallitulla vauhdilla – kierrokset pitenevät nopeasti. - Pidä burpee box jump-overit tasaisina. - Tee maastavedot teknisesti puhtaasti, vaikka syke nousee. - Pyri minimoimaan tauot liikkeiden välillä. - Tangon tulee olla koko treenin ajan liikkuva – valitse paino sen mukaan.

  • KAHVAKUULA RUUVIKATU Workout

    2,5min 4kierrosta
    RDL x 10 2kb
    Etukyykky x 8 2kb
    Dippi kuulien päällä max

    2,5min 4kierrosta
    Bulgarian kyykky x 8+8
    Yhden käden kulmasoutu x 8+8
    Timanttipunnerrus max

    2min 4kierrosta
    Tempaus x 8+8
    Russian heiluri x 10

    Emom 8
    Kyykkhyppy x 5 paino mukana
    Burpee korkealla hypyllä x 8

    Vatsat 2kierrosta 40sek työ, 20sek huili
    Russian sit up 40sek
    Hollow pito 40sek

  • 1 squat clean + 1 front squat Strength

    5 x 1+1 x quality