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

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 good mornings
    10 passthroughs

    Deadlifts
    E2MOM x 5
    10@ 50%
    8@ 60%
    6@ 70%
    4@ 80%
    2@ 85%

  • 30.1.2020 Sali Workout

    Eilinen

  • WOD Workout

    5x2min AMRAP/ 1min lepo

    *jatka aina siitä mihin jäit.

    7 Punnerrusta
    7 Kyykkyä
    7 Leukaa
    7 KP/KK thrusteria

  • 06.06.2025 Workout

    C&J

    Clean and jerk waves -

    Wave #1: 3 @70%, 2 @75%, 1@ 80%
    Wave #2: 3@ 80%, 2@ 85%, 1@90%
    Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

    *Rest 1:00-1:30 between sets Rest 2:00 between waves

    Clean Pull

    • 3x1 @110-120% (1s pause below knee) *rest as needed

    Metcon

    6 Rounds W:R 1:1

    • 400m Run
    • 8 Devils press (2x45lbs)
    • 10 T2B

    *lainattu ja modattu Noora Karjalaiselta

    Optional Accessory

    4x For Quality:

    • 15-20 Banded GHD Hip Ext.
    • 30m SB Bearhug Carry
    • 30/30s Copenhagen Plank

    *rest as needed

  • 15.12.2020 Strength

    Deadlift

    3x3x75%
    3x3x80%
    1x3x85%

    SO 3:00

  • Warm up and gymnastics Workout

    3:00 easy bike or row

    Normal warm up

    EMOMx 10
    3 TTB
    6 pull-ups
    16 dubs

  • 23.4.2020 Kevyt viikko Workout

    Peruskunto liikuntaa 60 minuuttia.

  • Friday 5th April Workout

    Strength: pull up programme week 5

    Wod: “Kelly “ 5RFT
    400m run
    30 BJ@24/20”
    30 wall ball

    Wod: don’t start to fast , use the first round as your pace setter for the next rounds. You should aim around 4-5 mins per round. So you will know whether to speed up or slow down after the first round

  • 1/20/21 Workout

    Warm up(10)
    3rds
    15 jax
    10 single leg deadlift
    5 inchworms

    COR/ISO(30)
    6 giant sets
    8 reverse fly
    8 hammer curls
    8 goblet squats
    8 in and outs
    8 plank to bridge
    100m run
    Giant set-complete movements back to back w/no rest.
    rest as needed between rounds

    Finisher
    1:00 quad stretch

  • Warm up and strength Strength

    2 rounds
    Bike or Row
    0:45 sec easy pace
    0:30 sec moderate pace
    0:15 sec fast pace

    Snatch warm up
    3 rounds (with empty barbell)
    1 muscle snatch
    1 high hang snatch
    1 above knee snatch
    1 below knee snatch
    1 power snatch from floor
    1 OH squat

    Strength and skill
    EMOMx10
    1 Power snatch + 1 OH squat
    * increasing weight every 2-3 rounds