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

  • Saturday Grind Workout

    35' AMRAP w. partner

    600m row
    50/50 DU
    40 H2H KB swing @ 24/16
    30 partner wall ball
    20 burpee pull up
    10/10m bear walk

  • Pn-reenit Strength

    1 tempaus ja kolme valakyykkyä.

  • Sled push 25m Strength

    Distance: 25 meters

  • Sled drag 12,5m Strength

    Distance: 12,5 meters. Vetoremmeillä

  • Pn-reenit Strength

    3 x mave + 3 x sumomave

  • 16.02.25 Workout

    Deadlift

    E3MOM X6:

    Set 1-2: 8 Deadlift @Light
    3-4: 6 DL @Mid
    5-6: 4 DL @Heavyish

    *Älä mee kovin raskaisiin. Menee paikat iha tukkoon muuten

    Lower Body Strength

    4x Superset:

    Gymnastics

    EMOM 16:

    1) 45s Ski (easy)
    2) 1 Set of bMU
    3) 45s Ski (easy)
    4) 5-7 Wall Walk

    Accessories
    3-4x For Quality:

    -10/10 KB Side bend
    -20-30s Hanging L-Sit Hold
    -20/20 Banded Russian Twist

  • OSTP jumppa Workout

  • 26.9.2025 3 rounds, Strength Workout

    3 Rounds @ 3/2/1 RIR

    10-12 Standing barbell curl*
    10-12 Lu raise
    10-12 Incline rear delt raise
    * Use an EZ curl bar if available

  • 1.7.2025 Snatch Strength

    Snatch

    6 x 2 @ 75-85%, go every 1:00-1:30

    – Do your first set @ 75%1RM set and then build up within the percent range
    – Drop the bar between each rep, reset and go
    – Drive through the floor to full extension, aggressive pull-under, and stable overhead lockout. Focus on consistent bar path and receiving depth.

  • Pn-reenit Strength

    Työntöveto, rive pp, etukyykky, työntö saksiin