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

  • 11.5.2026 Shoulder Press & Pull-Ups, Strength Workout

    Alternate B1 / B2

    B1. Strict press, rest 1:30 before B2
    H6 @ 3 RIR (77+%)
    +
    2 x AMAP @ 90%H6

    B2. Strict pull up, rest 2:00 before B1
    H6 @ 3 RIR (77+%)
    +
    2 x AMAP @ 90%H6

    – Build to a heavy six (H6) with 3 RIR (heavier than 77%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H6.

    – Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull up of 30kg, then you calculate from 80kg+30kg = 110kg)

  • 17.2.2024 Barbell Cycling Workout

    2-3 Rounds @ increasing weight

    20 Power snatches
    20 Overhead squats
    20 Power clean and jerks
    20 Thrusters

    Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing) and ability to stay consistent with your form across multiple sets.
    – All sets must be done unbroken.
    – Rest as needed between movements.

  • KAHVAKUULA RUUVIKATU Workout

    PYRAMIDI 10min 2KB
    Punnerrus 1,2,3,4......
    Shoot through 1,2,3,4.....
    Rive 1,2,3,4.....
    Etukyykky 1,2,3,4.....
    Työntö 1,2,3,4.....

    AMRAP 20
    Row ergo 12/15 cal
    Am.heilautus x 15
    Row ergo 12/15 cal
    Tempaus x 20 (10+10)
    Ak.kävely 25 askelta kuula mukana
    Tähtilinkkari vatsat x 20

  • PT Group PE 14.6. klo 10.15 Workout

    LÄMMITTELY
    2 kierrosta
    - AKK - jalan ylivienti - vuorikiipeilijä
    - LLA - neg. punnerrus - kobra
    - Pöytänosto - eteentaivutus
    - Kerä - jalat auki eteentaivutus
    - Vartalon ojennus + soutu
    - Yhden käden roikunnassa kierrot
    - Tuulimylly
    - Kädet niskan takana kierrot ja taivutukset seinällä
    - Rangan rullaus korokkeelta kepin/tangon kanssa

    CIRCUIT 1
    2 x 40s./20s.
    1. Hiihto / soutu / pyörä
    2. Lankku - sivulankku
    3. Vuorikiipeilijä
    4. Askelkyykky taakse vk suorilla käsillä edessä

    2-3 min tauko

    CIRCUIT 2
    3 x 30s./15s.
    1. Hiihto / soutu / pyörä
    2. Tempaus lp
    3. Farmarikävely
    4. Russian twist

  • Muscle & Power, AV2 Strength

    Deadlift 2 RM, then sets @ 90%, 80%, 70% (choose reps)

  • AMRAP Workout

    10 Min AMRAP

    12 Handstand Push Ups
    9 TTB
    6 Front Squats

    @60/42.5
    RPE 9
    HR 80% +++
    goal is 8-10 rnds

  • Muscle & Power, YV2 Strength

    Hang clean pull 5x4 reps

  • 15.2.2024 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches
    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 18.12.2023 PK Workout

    4 Sets :

    3 Weighted Pull-Ups
    3 Weighted Dip

  • 2' AMRAP deadlifts Workout

    2min AMRAP deadlifts at 100/70 kg