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

  • OPTIONAL METCON Workout

    21-15-9

    standing bike
    Db snatch @22,5/15kg

    rest 2min after each round

  • Kati Strength

    Sumo mave
    65 kg

    Penkki
    24 kg

    Preppi
    12 kg

  • Run 5km Workout

    Run 5km

  • Extra Credit 21-08-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30 Child's Pose
    15 Banded Ws
    :30 Cat/Cows
    -Rest as Needed b/t Sets-

  • Keskiviikon kokovartalo Workout

    Lämmittely 10 min

    Takakyykky (viimeiset 3 sarjaa 2sec paussilla pohjassa)
    20-10-5-5-3-3-3-3-3-3
    (20-60-100-130-150-150-150-130-130-130kg)

    Penkkipunnerrus
    20-10-5-3-3-3
    (20-60-80-100-100-100kg)

    Leuanveto lisäpainolla 20 kg
    2-3-3-3-2

    Suorinjaloin istumaannousu 15 kg levypainon kanssa
    15-15-15-15

    Selänojennus
    30sec pito-30sec tauko-30sec pito-30sec tauko-AMRAP (15)

  • 20.10.2025 DB Medley, Strength Workout

    DB Cycling – Medley

    12-10-8-6-4 of each:

    Single-arm DB split snatches, alternating
    Single-arm DB Clean and split jerks, alternating
    Single-arm DB overhead squats (reps/side)
    Single-arm DB Hang (squat) snatches, alternating

    Rest as needed b/t all movements/sets

    low. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
    Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

  • Close-Grip Bench Press Strength

    Close-Grip Bench Press
    • 10 reps at 45% of 1RM Bench
    • 8 reps at 55% of 1RM Bench
    • 5 reps at 65% of 1RM Bench
    • 3 reps at 75% of 1RM Bench
    • 2 reps at 85% of 1RM Bench

  • MamaWod Workout

    Kaverin kanssa
    6x Amrap3/1:30 lepo

    Amrap1:
    10 wall ball
    10 lunge steps with wb
    10 air squat

    Amrap2:
    10 sit up
    10 mountain climber
    10 alt. V-up

    Amrap3:
    10 kb swing
    10 burpee
    10m farmers carry @2xkb

    Amrap4:
    10 plate front squat
    10 plate push press
    10 plate thruster

    Amrap5:
    Max 10m shuttle run

    Amrap6:
    Max cal

  • MamaWod Workout

    Amrap30 kaverin kanssa:
    -kaikki toistot ovat yhteistoistoja, saa jakaa miten vain-

    60 cal bike erg
    50 kb swing
    40 box jump/ step up
    30 push press
    20 wb
    10 burpee over partner
    -1:30 lepo kimpassa-

    jos on aikaa jäljellä, lähdetään uudestaan alhaalta ylös päin

  • Konetraining 170925 optional strength Strength

    4-5 sets:

    2 clean pull + 3 muscle clean + 4 push press

    Easy&fast