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

  • Weighted pull-up 2x6 Strength

    Strict pull-ups with extra weight, two sets if six

  • OHS 321 Strength

    Overhead squat OHS

    1x3
    2x2
    4-5x1

  • 9 min AMRAP: Front Squat / Deadlift / HRPU / Barbell Hops Workout

    9 min AMRAP:
    • 3 Front Squats 135/95#
    • 6 Deadlifts 135/95#
    • 9 Hand-release Push-ups
    • 12 Lateral Barbell Hops
    Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds.

  • 3 rounds for time: Row / Dips / Power Clean Workout

    3 rounds for time:
    • 500 m Row
    • 20 Ring Dips
    • 10 Power Cleans *

    *Increase weight each round:
    Round 1: 135/95#
    Round 2: 155/105#
    Round 3: 175/115#
    Goal: 14 min.

  • 30.1.2025 Strength Workout

    JERK

    A) WU

    2-3 Sets Of 5: Press From Split Position
    2-3 Sets Of 3: Tall Split Jerk (From Toes)

    B) Split Jerk Cluster Sets

    • 5 Cluster Sets Of: 1.1.1.1 (4reps)

    *Eli ykkösinä ja lepoa 10 sec toistojen välissä.
    *Settien välissä 2-3min lebo

    Set 1: @60%
    2: @65%
    3: @70%
    4: @75%
    5. @75%+

    PUSH AND PULL

    Amrap 10min:

    2-4-6-8-10...
    - Bar Dip/Parallette Push Up

    1-2-3-4-5-6-7-8....
    - Strict Pull Up

    -150m Ski between rds-

    ACCESSORIES

    A) 3-4x For Quality:

    • 10 DB Z-Press
    • 10/10 DB Row or 10 Bent Over Barbell Row

    B) 3-4x For Quality:

    • 10-15 Banded Face Pull
    • 10 Lu Raise (2x Plate)

  • KAHVAKUULA RUUVIKATU Workout

    Voimakas
    15 min aikaa, painoa nostaen etsitään
    2 kuulalla raskas rive+työntö, max 3 toistoa

    AMRAP 24
    20 Russian heilautus
    20 Hollow rocks
    100m Farmari kävely
    400/500m Soutu

  • 7.12.2024 Intervals Workout

    4 intervals, alternate A1/A2

    AMRAP 6
    15 Thrusters @ 43/30kg
    12 Chest-to-bar pull-ups
    9 Power snatches @ 43/30kg
    60 Double-unders

    A2. AMRAP 6
    BikeErg @ 110-120%FTP20

    – Rest* 4:00-6:00 between intervals –

    • You can BikeErg @ 40-60%FTP20 to help with recovery between intervals Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). Note that 120%FTP might be quite close to your MAP5 (5-min max effort), keep this in mind when choosing the pace so that you can repeat it.

  • Clean + front squat wave Strength

    EMOM 2
    1+3, 1+2, 1+1
    1+3, 1+2, 1+1
    1+3, 1+2, 1+1

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    8+8 KB fr bulgarian split squat
    10 snowangel
    12 GHD hip extension / SCALE UP --> WEIGHTED

  • 31.1.2025 Workout

    JERKS

    1) Chaos Press 5x3 (Link)
    *kevyehkö paino, keskity laatuun

    2) Split Jerk From Blocks
    E2MOM x6-8

    Set 1-2: 3 Reps (Drop and go) @70%
    Set 3-4: 2 Reps @75%
    Set 4-6: 1 Rep @80%+ (voi tehdä 8 sarjaan asti) (nosta päivän maximiin)

    Push And Pull
    10MIN AMRAP:

    2-4-6-8-10…
    - Strict Bar Dip

    1-2-3-4-6-7…
    - Strict Pull Up

    -150m ski between rounds

    METCON

    4x4min on/2min off:

    Alternating A&B:

    A)
    -3 Wall Walk
    -6 DB Snatch @50lbs
    -9 Box jump over

    B)
    -5 Pull Up
    -10 Push Up
    -15 Air Squat

    ACCESSORIES

    4 ROUNDS FOR QUALITY:

    • 10 DB Z Press
    • 10/10 DB Row or 10 Barbell Row *rest as needed

    Press: