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 x 6/jalka sivukyykky Strength

    Kahvakuulalla tai käsipainolla.

  • Jerks Strength

    5 reps at 60%
    5 reps at 70%
    5 reps at 80% of 1RM

  • Modified work out Strength

    Instead of bs

  • MamaWod Workout

    E6:00 x5:
    240m juoksu/ 600m pyörä tai 500m hiihto
    :30s lepo-
    10 (15) amerikka heilautus
    15 (20) ilmakyykky
    10 (15) suorinjaloin vatsa @kiekko suorilla käsillä

  • Snatch Strength

    Snatch
    5 reps at 60%
    5 reps at 70%
    5 reps at 80%

  • WOD, strength Strength

    Three sets for quality:
    Strict HSPU x 6-8
    45 s rest
    banded pull up x 10-12
    45 s rest
    v-up x 12-15
    45 s rest

  • Incline Dumbbell Bench Press 8-8-6-6 Strength

    Incline DB Bench Press
    • 8 reps at 50% of 1RM
    • 8 reps at 60% of 1RM
    • 6 reps at 65% of 1RM
    • 6 reps at 70% of 1RM

  • PTG TI 4.2. klo 10 & 11 Workout

    LÄMMITTELY
    2 kierrosta - 60s./15s.
    1. Istuen hyvää huomenta kepin kanssa
    2. Seinällä kädet niskan takana avaus + taivutus oik.
    3. Seinällä kädet niskan takana avaus + taivutus vas.
    4. Istuen etunojassa V-nostot
    5. Selin penkillä viparit sivulle venytyksellä
    6. Vk polvitaipeessa AKK

    VOIMA
    Tempo boksikyykky
    5 x 5 - nousevat painot

    EMOM 8
    4-7 kcal pyörä
    4-7 kcal hiihto
    4-7 kcal soutu
    Lepo

  • 28.10.2025 Workout

    Push And Pull Waves

    Wave #1:

    Push Press: 8-6-4

    Weighted Pull Up: 2-4-6

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Wave #2:

    Push Press: 6-4-2

    Weighted Pull Up: 6-8-10

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Metcon

    6x3min On/1min Off:

    • 20cal BikeErg
    • 8 Burpee 2 Target
    • 10 T2B / 10 Kipping Pull Up

    *vuorokierroksin T2B ja Pull Up
    *jatka aina samasta kohasta mihin jäit levon jälkeen

    Accessories

    4 Rounds For Quality:

  • 13.7.2026 Block power clean, Strength Workout

    Block power clean

    2 x 3 @ 65-70%, go every 1:30
    3 x 2 @ 70-75%, go every 1:15
    2 x 1 @ 75-80%, go EMOM

    – Build up within the percentage range on each set
    – Drop the bar between each lift
    – If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).