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

  • Jerk Strength

    2x2x44
    2x2x51
    2x2x58
    2x1x62

  • 20.2.2026 Overhead Squat, Strength Workout

    Overhead squat

    4 x 3-5 @ 85+%1RM snatch (3 RIR), Rest 3:00 between sets

  • 10.06.2026 Workout

    Bench Press

    E3MOM X5

    *reps 1-3 with 1s pause @bottom
    *reps 4-5 normal
    *RIR 1

    Hspu

    E75SEC X4

    • ”X” Strict Hspu

    Into,

    EMOM X4

    • ”X” k.Hspu

    *strictit 0-1 RIR
    *kipit sama määrä aina, mut haastava

    Metcon

    Strength EMOM 20:

    1: 45s Ski (VK)
    2: 10-15 Sumo DL High Pull @35kg
    3: 5+5 DB Push Press @heavy (esim. 22.5kg-27.5kg)
    4: 8-10 Strict Pull Up
    5: Rest

    **Succes

    3-4 Rounds For Quality:

    • 10-15 Banded Face Pull
    • 10-15 DB Pullover
    • 10-15 Lu Raise

  • Treeni 4 (perjantai) Workout

    Warm Up
    Band Pulls + Banded Hip Activation

    Metcon/Accessory work (60 minutes) at 55-65% effort
    2 sets
    4 min bike erg + 5/5 step ups@60/75cm + 10/10 db row @15/22.5kg
    2 sets
    4 min bike erg + 5/5 single leg crossbody rdl @10/15kg db + 10/10 db half kneeling arnold press @10/15kg
    2 sets
    4 min bike erg + 10 cossack squat + 10/10 windmill @5/7.5kg
    2 sets
    4 min bike erg + 5/5m quadtruped walk + 30 russian twists @5/10kg
    Voit halutessasi ottaa hiihdon tähän mukaan. Eli bike ergiä silloin 16 min total ja 16 min ski total.

  • Treeni 3 (torstai) Workout

    Warm Up
    3x40/20/10s rowing, add speed. rest 20s bwn sets
    band pulls + banded hip activation
    then barbell prep as needed and hit the workout

    Weightlifting
    tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
    tempo snatch + snatch 3x1+2reps@55-65%
    snatch 10x1reps@70-80% , new set every 1 min
    tempo clean + clean + slow excentric jerk + jerk 3x1+1+1+1reps@35-50%
    clean+jerk 3x2+2reps@55-65%
    clean+jerk 7x1+1reps@70-80%, new set every 1.5min.

    Metcon Prep:
    4x10 sec on / 20 sec off
    odd: echo bike
    even : burpees

    Metcon

    Tabata (alternating rounds echo bike/burpees) (4x both)
    odd: echo bike
    even : burpees
    8x20 sec on / 10 sec off

    Cool down
    3-5 minutes of light echo bike

  • 30.01.2026 Workout

    Squat Proge

    A) Back Squat:

    • 5x3 @85%

    *rest 3min between

    B) Tempo Squat: (3s down)

    • 3x3 @65%

    Metcon

    EMOM 10:

    1: 1 Legless RC + 1-2 RC
    2: 8-10 DB Bench Press (2x20kg)

    -Rest 5min-

    EMOM 10:

    1: 8-10 Strict Pull Up
    2: 8-10 Double DB Push Press (2x20kg)

    Accessories

    A) 3x Superset:

    • 15-20 Banded Tricep Ext
    • 1 Set Of Narrow Grip Parallette Push Up

    *rest 2-3min between rounds

    B) 3-4 Rounds For Quality:

    • 10 Barbell Bicep Curl (jos löytyy semmone pieni käyrätanko, nii sillä)
    • 10-15 DB Lateral Raise

  • 7.7.2026 Push-press & Chin-Ups ( Strength ) Workout

    Alternate A1/A2

    A1. Push press, rest 1:30 before A2
    Build to heavy 3 (H3) @ 3 RIR (82+%)
    +
    2 x AMAP @ 90%H3

    A2. Strict chin up, rest 1:30 before A1
    Build to heavy 3 (H3) @ 3 RIR (82+%)
    +
    2 x AMAP @ 90%H3

  • Viikko 4 Workout

    Tällä viikolla useammalla kisat Kempeleessä, kevennys viikko ohjelmassa myös!

  • Pull-ups Workout

    6 sets:
    5 Pull-ups
    - 2min rest btw sets

  • Bench press Strength

    Bench press 5-3-2