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

  • 30.12.2025 Reverse Lunges + Back Squats Workout

    6 x (4 alternating lunges + 4 back squat)

    start ~50% bs and build.

    Go every 3:00

  • 28.9.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 30.12.2025 AMRAP12 Workout

    20 box step ups with medball
    10 sit-ups
    20 wallballs
    10 v-ups

  • Strength Workout

    DB pull over on bench 4x6

    bear pos. wall tapping 4x5/5

    10'EMOM
    1: 5 frontsquat
    2: 3/3 one arm KB press

  • AF #masu Strength

    AF WEEK 8, Day 1

    WEIGHTLIFTING
    Week 7 – Training Max Week

    Snatch: E2MOM x5 – Snatch @88–95%

    Rest as needed, then

    Clean & Jerk: E2MOM x4 – Clean & Jerk @88–95%

    Next week we hit 1RM in both movements

  • BASI Strength

    GINNASTICA CALLISTENICA

  • Company PT Workout

    Boots and utes

    400m run holding 30 lb ammo can

    Stations work out
    1:30 on each, run to next

    log situps
    ammo can lunges
    situps
    squat jumps
    sledgehammer swings
    squad pushups
    plank spiderman moves
    Mary Catherines
    log pushups

    400m run holding ammo can/log run back

  • 22.10.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 26.05.2025 (Am or PM) Workout

    Snatch

    A) WU 3-4x

    • 5 Snatch DL + 5 High Hang Muscle sn. + 5 OHS Into: 3-5 DB Squat Jump

    B) E90SEC X6-8

    • 3 Position Snatch (Floor, low hang, high hang)

    *alota kevyellä poweri painolla ja rakenna medium kyykkypainoon

    C) EMOM 10

    1) 5 Power Snatch
    2) 5 Squat Snatch

    @40kg

    Strength Waves

    1

    Back Squat 8-6-4 (70,75,80% about)
    Seated Dumbell Z-Press 12-10-8 (RIR 1-2)

    2

    Back Squat 6-4-2 (75,80,85-90%)
    Seated Dumbell Z-Press 10-8-6 (RIR 1-2)

    *Rest 90s between movements and rounds

    Accessories

    A) 3-4x For Quality:

    • 10/10 Alt DB Bench Press (Toinen käsi suorana ylhäällä aina samalla kun toinen tekee. Vuorotellen käsiä)
    • 10-15 Lu Raise

    B) 3-4x For Quality:

    • 10/10 KB Gorilla Row
    • 10/10 Single Arm Band Pull Apart

  • SUNDAY STRENGTH Workout

    4 SETS

    *Rest as needed