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

  • 20 min E2MOM: 3 x Back Squat Strength

    10 sets:
    • 3 Back Squats
    Weight: 75% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

  • 30.08.2025 Workout

    10km Z2 Run

  • PTG PE 22.8.2025 klo 10 Workout

    LÄMMITTELY
    1km hiihto parin kanssa / tiimissä
    Seinällä tehtävät avaukset:
    • seinäkyykky
    • kierrot ja avaus toispolviseisonnassa
    • käsien työntö ylös

    KIERTOHARJOITUS
    3 x 40s./20s.
    1. Vaaka + polvennosto lp oik.
    2. Vaaka + polvennosto lp vas.
    3. Halo kk
    4. Hollow hold + jalkojen ojennus
    5. V-nosto lp

    VOIMA
    Parin kanssa vuorotellen
    3 x 6-8 lantionnosto tangolla
    Sarjapalautus 1min

    3 x 6-8 kulmasoutu tangolla
    Sarjapalautus 1min

  • 24.9.2023 EasyWod Workout

    AMRAP 40

    100 Box Step-Ups
    100 Cal Any Machine
    100 Air Squats
    100 Sit-Ups

  • Core tabatas #masu Workout

    Tabata x2 (20s on/10s off x8)

    1. tabata A) Bicycle hold + leg R B) Bicycle hold + leg L

    2.
    Plank hold

  • Bench Press 10/8/6/4/2/1 Strength

    Bench press start from 60%, add 10% (e.g. 5kg) each round.

  • Main site Wednesday 251001 Workout

    For time

    • 20 pull-ups
    • 30 push-ups
    • 40 sit-ups
    • 50 squats

    Rest precisely 3 minutes between rounds.

  • "Polje poika, polje" Well Gym Games 2024 Workout

    "Polje poika, polje" Well Gym Games 2024 Laji 2a & 2b

    Pyörää ja kahvakuulaa, A-osa
    2a)

    5 min amrap:

    10/15 cal bike erg
    14 maljakyykky

    Kahvakuulien paino:

    Avoin 24/32kg
    Masters 40-49 24/32kg
    Masters 50+20/28kg
    Teinit (2007-2008) 20/28kg
    Teinit (2009-2010) 16/24kg
    Teinit (2011-) 12/16kg

    Pyörää ja kahvakuulaa, B-osa
    1 min lepo

    2b)

    5 min amrap:

    10/15 cal bike erg seisten
    14 kahvakuulaheilautus

    Kahvakuulien paino:

    Avoin 24/32kg
    Masters 40-49 24/32kg
    Masters 50+20/28kg
    Teinit (2007-2008) 20/28kg
    Teinit (2009-2010) 16/24kg
    Teinit (2011-) 12/16kg

  • 15.9.2023 Warmup itäkaira Workout

    1:00 Banded Lats Stretch
    30s Pass Trough
    30s+30s Around Worlds
    10 Push up to down dog

    3 rounds :
    0:20 Free Hand Stand Hold
    5 Strict Pull-Ups
    2:00 CrossOvers

  • 24.02.2025 Workout

    Snatch

    A) WU EMOM 5:

    B) Squat Snatch Waves
    3 Waves E2MOM X9:

    Set 1: 1.1.1 Snatch @70%
    Set 2: 1.1 @75%
    Set 3: 1 @80%

    Set 4: 1.1.1 @75%
    Set 5: 1.1 @80%
    Set 6: 1 @85%

    Set 7: 1.1.1 @80%
    Set 8: 1.1 @85%
    Set 9: 1 @90%

    Back Squat

    1: 5 Reps @75-80%
    2: 4 Reps @80-85%
    3: 3 Reps @85-90%
    4-5: 2 Reps @days heavy

    EMOM 12
    40s on/20s off:

    1) Echo Bike
    2) Burpee Box Jump Over
    3) Heavy DB Snatch @25-30kg

    Accessories

    4 Rounds For Quality:

    • 15-20 Banded GHD Hip. ext.
    • 10/10 Barbell Front Foot elevated reverse lunge (Front rack)