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

  • Benchmark ”Racing Linda” Modified (ADVANCED) Workout

    10-9-8-7-6-5-4-3-2-1
    - Deadlift
    - DB Floor Press
    - Squat clean
    12/10 Cal Row Each Round

  • "Lunge Away" Workout

    4 sets:
    20m DB Walking Lunges 2x20/15kg
    2min Skillmill Walk

  • 31.10.2024 BasicWod Strength

    Back Squat ( each rep 2 seconds pause on bottom )

    5 sets of 4

    Go Every 3:00

  • 16.06.2026 Workout

    Bench Press

    E3MOM X5

    *reps 1-2 with 1s pause @bottom
    *reps 3-4 normal
    *RIR 1

    Hspu

    E90SEC X5

    • ”X” Strict Hspu

    Into,

    E45SEC X5

    • ”X” k.Hspu

    *strictit 0-1 RIR
    *käytä kippeihin max 20sec

    Metcon

    6x3min On/2min Off

    Alternating A&B

    A)

    • 30 DU
    • 10m HSW (5+5m)
    • 12 T2B

    B)

    • 8 Cal Ski
    • 10 Double DB STOH @2x35lbs
    • 6 bMU

    Accessories

    3-4 Rounds For Quality:

    • 10-15 Banded Face Pull
    • 10-15 DB Pull Over
    • 10-15 Lu Raise

  • WOD 14/11/24 Workout

  • 21.10.2024 Workout

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

    the warm-ups are the same as in the gym program!

    SNATCH SHOULDER PRESS + PUSH PRESS + OHS
    3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

    HIP MUSCLE SNATCH + OHS
    3-4x [3+3]@light barbell / stick, rest btw sets 2min

    TALL SNATCH + OHS
    3-4x [3+3]@barbell, rest btw sets 2min

    POWER SNATCH from POWER POSITION
    3-4x 2-3@barbell-light weight, rest btw sets 2min

    BLOCK BACK SQUAT 90°
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    RDL *sn-grip, use straps
    5x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    10+10x SIDE BEND *kb

    Rest as needed

  • Light Strength

    A: Broad jumps 8x3
    B: Hang Power Clean 3x3+2x3+2x3+2x3+1x1
    C: Deadlift 5rm
    D: Bench Press 3set
    E: SA rows 3set
    F: SA cable flys 2set
    G: DB biceps curls 1xMax

  • Kohti Pätsiä 8 Workout

    Warm-up
    500 m soutu
    Paikkojen availut
    Kip swing

    EMOM 12 min:
    3-5 C2B

    AMRAP 20 min:
    5 C2B
    10 wall ball
    10 burpee

    1 kierros = 25 toistoa

  • Jämpti kuin jälkiuunileipä Workout

    EMOM X40

    1) Run, eli säntäile pihan poikki ja takaisin

    2) Alternate between A&B, eli sekoile joka kierroksella kumpaa pitikään nyt tehdä
    A: 10-20 Ringrow
    B: 10-20 Push-up

    3) DU tai SU, eli sulavaa hypähtelyä

    4) Alternate between C&D, koska ei osattu päättää mitä kaikkia liikkeitä halutaan tähän treeniin
    C: 20 Sit-Up
    D: 20-30 sek. Plank

    Kuvassa treenin inspiroinut wodi "Notkea kuin näkkileipä" sekä iloiset treenaajat

  • 14.8.2026 Workout warmup Workout

    1-2 sets of Kipping Toes-to-Bar complex
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    +
    Chest-to-bar prep – 1-2 Rounds
    3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    3 Supine arch hold (2-sec) snap to a Russian v-up snaps
    6 Small scapular rolls for control
    6 Small scapular rolls to butterfly pull-up drill
    +
    Build to workout weight for the DB movements
    * Practise few short sets toes-to-bars, chest-to-bars and burpee box jump-overs between weights
    +
    @ workout weight
    10/7 (cal) Row
    5 Burpee box jump-overs
    8 Toes-to-bars
    5 DB thrusters
    10/7 (cal) BikeErg
    5 Burpee box jump-overs
    8 Chest-to-bar pull-ups
    3 DB devils presses