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

  • 11.3.2026 Workout warmup, Strength Workout

    2 rounds
    8 slow tempo plate squats
    8 Scapula push-ups
    8 Scapular pull-ups
    8 Tension swings
    30 Speed rope skips
    +
    Once through
    250m Row
    35 Double-unders
    6 Thrusters @ 43/30kg (95/65lbs)
    10/7 (cal) Air bike
    7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
    8 Chest-to-bar pull-ups

  • 18.4.2025 Pull-Ups Workout

    Strict Pull-Ups ( Weighted )

    4-4-4-3-2-1-1

    Or

    Banded Pull-Ups

    8-8-8-8-4-4-4

    Go Every 2:30

  • Teinit 010226 Workout

    Amrap 45min
    (niin monta kierrosta kuin ehtii, laatu edellä)

    800m soutu
    15 etuheilautus kahvakuulalla
    15 maljakyykky kahvakuulalla
    30m farmarikävely

    500m hiihto
    10 pystypunnerrus käsipainolla
    10 devils press käsipainolla
    30m autolla ajo

    1 km pyörä
    20 naruhyppy
    20 abmatt
    30m burbeehyppy

  • 20.11.2025 Weightlifting MODERATE HEAVY+ WEEK 6/10 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

    SNATCH
    2×3@barbell, 1@up to 60%, 3@65%, 2@75%, 1@85%, 2@75%, 1@85%, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK *split jerk the other side each time
    2×2× 1+1@barbell, 1+1@up to 60%, 1×3× 1+1@65%, 1×2× 1+1@75%, 1+1@85%,
    1×2× 1+1@75%, 1+1@85%, jerk-%, rest btw sets 2min

    PAUSE FRONT SQUAT *3-5sec pause in the bottom
    3@barbell, 3@50%, fs-%, rest btw sets 2min

    FRONT SQUAT + REVERSE to FORWARD LUNGE
    3× 3+3 reps/leg@80-85%, fs-%, rest btw sets 2-3min

    *reverse to forward lunge with barbell, front rack - elbows up
    *moderate weight, RPE9-10, 0-1 reps left
    *tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
    *aloita heikommalla takajalalla, yksi puoli kerrallaan

    video: reverse to forward lunge

  • ATPF #masu Strength

    ATPF WEEK 35 Day 3

    WEIGHTLIFTING (1/2):
    E90-120sec x 6

    2 set: 1 Clean + 3 Jerk
    2 set: 2 Clean + 2 Jerk
    2 set: 3 Clean + 1 Jerk

    Target: loading should go up each set.
    Last 3+1 with the heaviest load. Cleans can be power/squat and DnG. Jerks are TnG.

  • 5.12.2025 Overhead Squat Strength

    Overhead Squat

    Build heavy set of 3. Goal Snatch 1 RM

    TimeCap 17 min

    Use Snatch Grip

  • Kevyt voimatreeni Workout

    Lämmittelyt
    Assaults
    Mobbailut

    Treeni
    Seinäpallo 4kg:lla
    Kulmasoutu 3 sarjaa 12,5kg:lla
    Kahvakuula heilurit
    Yms

  • Conditioning Workout

    Every 1 min for 30 mins (6 rounds)

    Min1 : Machine, 200 m
    Min2 : 15 Box Jumps, 60/50cm + max rep Push-ups,
    Min3 : Double under 60reps / Single under 120 reps
    Min4 : 15 Kettlebell Goblet Squats + max rep Kettlebell USA Swings @24/16kg
    Min5: Rest

  • SUNDAY FUNCTIONAL STRENGTH Workout

    For Time

    10-9-8-7-6-5-4-3-2-1
    - Strict Pull Up

    1-2-3-4-5-6-7-8-9-10
    - Dual DB Devils Press

  • Ruska Workout

    1st round 2 min on, 0,5 min off
    2nd round 1 min on, 0,5 min off

    1. Boxstep with kettlebells
    2. SBL
    3. Sled pull
    4. BBJ
    5. Run
    6. WB
    7. Hover
    8. Ski
    9. Squat + high pull
    10. Row
    11. Hand release push up
    12. Run