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

  • Pn-reenit Workout

    Tempausta lantiolta 2-3 25,30kg.
    Rive lantiolta ja työntö 2+2 15,25,30,35,40

  • 13.3.2026 ACC: COSSACK SQUAT Strength

    2-3× 3-5×/side *weight or without

  • Abs tabata #masu Workout

    Tabata: 20s on/10s off x8

    Crunches
    Side crunches

  • Weighted Pull-ups 5-3-1+ Strength

    Weighted Pull-ups
    • 5 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 1+ reps at 85% of 1RM

  • Deadlift 5-3-1+ Strength

    Deadlift
    • 5 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 1+ reps at 85% of 1RM

  • 10.1.2026 Back Squat Strength

    Back squat

    3 to 4 x 5 @ 72+% (2 RIR), rest 3:00 b/t sets

    – Do your first set @ or around 72%1RM back squat then build up over the remaining sets if moving well

  • 30.10.2025 Hang Power Snatch, Strength Workout

    5 Rounds, Every 2:30

    10 Hang power snatches (UB)

    You can build the weight up (ONLY if moving well) OR stay at the same weight

    Intent. Improve your barbell cycling efficiency and stamina.

    Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

  • Conditioning Workout

    15' EMOM
    1: 10-12 wall ball
    2: 15 KB USA swing
    3: 15 abmat sit up
    3' rest
    10' EMOM
    1: AMRAP row for cals
    2: rest

  • 13.01.2026 Workout

    Press

    A) Find Days Technical Heavy 1RM

    Split Jerk

    E2MOM X8-10

    Gymnastics

    A) HSW Ramp Practice For 5-10min

    B) EMOM 16

    1: 3-5 rMU
    2: HSW Ramp (one way + 7.5m flat)
    3: 30 Heavy/Drag DU
    4: HSW Ramp (one way + 7.5m flat)

    Strength

    A) 3x Superset:

    *rest 3min between rounds

    B) 3x Superset:

    • 10-15 Feet Raised Ring Row
    • 10-15 Seated DB Lateral Raise

    *rest 3min between rounds

  • PTG TI 13.1.2026 klo 10 Workout

    LÄMMITTELY
    1 kierros - 60s./liike
    1. Jefferson curl kp
    2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
    3. Pull over venytyksellä (pallon päällä)
    4. Elephant walk

    ACCESSORY
    2 kierrosta - 60s./liike
    1. Yhden jalan pohjennousut kk oik. & vas.
    2. Yhden jalan sjmv rotaatiolla oik. & vas.
    3. Tuulimylly istuen oik. & vas.
    4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
    5. Istuen veto vk + työntö kp oik. & vas.

    VOIMA
    Sumomave - laskevat toistot (10 - 8 - 6)
    Lattiapunnerrus - laskevat toistot (10 - 8 - 6)