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

  • 3 Rounds: BMU / HSPU / Deadlift Workout

    3 rounds for time:
    • 5 Bar Muscle-up
    • 10 Handstand Push-ups
    • 20 Deadlifts BW/70%BW
    BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 7-8 min.

  • Mökkireenit Workout

    Mökkireenihöntsäilyä.

  • Syvä pääty Workout

    Skills

    Metcon
    👀

  • Good try Workout

    Group of three YGIG
    20 min AMRAP
    "Buy-in"
    225 cal row
    6 rounds:
    10 HSPU
    20 Pull-up
    30 Box over jump
    One is always at rowing, others do movements as ygig.
    THEN, rest of the time
    Synchro sit-ups

    Result is total reps of sit-ups

  • WOD Workout

    For time:
    5-4-3-2-1 Deadlift @70/50kg
    10-8-6-4-2 pull up
    5 burpee plate jump after each round

    T.C.: 8'

  • EasyWOD 28.7.2025 Workout

    Voima
    E3MOM, 4rds
    DB Bench press 8-10

    WOD
    "Modattu Baseline"
    300m Row
    30 Air squat
    15-20 Sit up
    10-15 Push up
    10 Ring row

  • Weightlifting workout klo 17 Workout

    Näissä treeneissä pidämme toisto ja sarjamäärän maltillisena, jotta ehdimme käydä tekniikkaa myös sarjojen välissä läpi.

    Deadlift Snatch
    2x3@50%
    2x4@60%
    1x3@70%

    Snatch pull
    2x3@50%
    1x4@60%
    2x2 @70%
        
    POWER Snatch
    1x3 @50%
    2x2 @60%
    2x3 @70%

    Squat Snatch
    2x3 @50%
    2x4 @60%
    2x3 @70%

  • Accessory work Workout

    Accessory
    4x12-16 back/front rack reverse lunges (2xboth styles @30-35/40-45 kg
    Push press
    4 x 6
    @30-45 kg
    GHD 3 x 15

  • 13.06.2025 Workout

    rMU

    A) Practice rMU for 5-10min

    B) EMOM 12:

    1) 45s Row/Ski (moderate)
    2) ''x'' rMU
    3) Rest

    c) Ring Strength

    4 Rounds:

    • 10-15s Ring Support Hold + 3-5 Ring Dip (kipping allowed) *rest 45s
    • 20-30s Ring Dip Hold *rest 45s
    • 10-15 Ring Row (Feet elevated) *rest 60s

    Strict Press

    Every 2:30 X5-6

    • 3 Strict Press (3sec tempo down)

    @80-85% ish

    Gymnastic Metcon

    30-25-20-15-10 for time:

    Accessories

    A) 3-4x For Quality:

    • 15-20 Banded Sissy Squat Leg Ext.
    • 10-20 Prone Banded Ham. Curl

    B) 3-4x For Quality:

  • Bench Press 10-8-6-4 Strength

    Bench Press
    • 10 reps at 55% of 1RM
    • 8 reps at 65% of 1RM
    • 6 reps at 70% of 1RM
    • 4 reps at 75% of 1RM