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

  • 29.01.2026 (AM) Workout

    PK

    Option 1:

    • 45-60min Z2 Run (ulkona vähän ass juosta atm)

    Option 2:

    5-4-3-2-1min Of:

    • C2 Bike
    • Row

    • Ski

    • 40m Heavy Farmers Walk + 75 DU After each round (eli vasta esim: ku kaikki 5min setit tehty, ei jokaiseen väliin)

  • MamaWod Part1. Workout

    E2:30 x5:
    5-5-4-3-3 back squat
    14 d-db floor press

  • Power clean + power jerk Strength

    Power clean + power jerk 1+1 every 90s x 6

  • 15.4.2026 Deadlift ( Strength ) Workout

    Deadlift up to knees, Rest 2:00-3:00 between sets

    2 x 3 @ 60%
    2 x 3 @ 70%
    3 x 3 @ 75%

    – All %s are from your 1RM deadlift
    – Deadlift up to knees is a useful DL variation to build strength off the floor, teach you to pull the bar in for proper balance and strengthen the postural muscles.
    – This is like a regular deadlift but you only pull the bar up to knee level, pause for a moment, then bring it back down.
    – RESET between each lift to practice good tension off the floor.
    – Note the short pause at the knee. This serves as feedback on the quality of the position (you’ll feel if you’re out of balance/off tension) while simultaneously strengthening it.

  • SKILL RUUVIKATU Workout

    Käsinkävely

  • 20.03.2026 Workout

    Snatch

    A) Build Up Tp Days Heavy

    B) E3MOM X4-5

    *TnG
    *Find Days Heavy

    C) Snatch Pull

    • 3x3 @110%

    Metcon

    EMOM 20

    1: 20 GHD
    2: 12 Cal Echo
    3: 10 DB Hang Clean + AMRAP: bMU (2x35lbs)
    4 Rest

    Accessories

    4 Rounds For Quality:

  • PTG TO 26.2.2026 klo 18 & 19 Workout

    LÄMMITTELY
    2 kierrosta, 40s./liike
    1. Lonkan pyöräytys vk yli oik.
    2. Lonkan pyöräytys vk yli vas.
    3. Pull over vk seisten
    4. Lankku + AKK
    5. T-kierrot selin

    VOIMA
    Liikepari A
    3 x 6-8 kannat korotettuna maljakyykky
    3 x 10-12 russian twist

    Liikepari B
    3 x 6-8 sumo maastaveto
    3 x 10-12 käänteinen vatsarutistus

    EMOM 9
    4-8 cal hiihto
    4-8 cal soutu
    lepo

  • MamaWod Part1. Workout

    E3:00 x4:
    14 d-kb deadlift
    7+7 seated one arm strict press

  • MamaWod Part2. Workout

    Emom12:
    1: 10-12 weighted deadbug
    2: 10-12 reverse lunges @barbell
    3: 10-12 plank pull through

  • Nordic Masters League - Qualifier 2 Workout

    6 ROUNDS FOR REPS
    2:00 ON/1:00 OFF:
    24/18 Calories Row
    Max Reps Toes To Bar/Chest To Bar Pull Up

    Rounds 1,3,5: Toes To Bar
    Rounds 2,4,6: Chest To Bar Pull Up

    Score is TOTAL Calories + Gymnastics