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

  • PART 1: Strict Press Workout

    5 Sets of 4

    *Score = Lowest weight used for a set

  • Painonnosto Workout

    Rive ja työntö

  • PTG TO 5.6. klo 18 Workout

    LÄMMITTELY
    2 x 45s./liike
    1. Omavalintainen laite
    2. Seinäkyykky
    3. Punnerrus vk + polvennostot
    4. Selän ojennus + lapojen lähennys
    5. Rangan rullaus + kierrot alhaalla
    6. Liikkuen takaketju

    VOIMA
    3 x 8 takakyykky
    Tempo 2-2-2

    KAHVAKUULA CIRCUIT
    2-3 x 30s./15s.
    1. Gorillasoutu
    2. Maastaveto + pystysoutu
    3. Thruster
    4. Etuheilautus sivulta sivulle

  • Monday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then

    2 sets
    1:30 cardio machine
    10+10 Reverse lunge with db on shoulder
    10+10 upright row
    10+10 half kneeling press
    10 scapula Pull ups
    10 kipping movement

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 Muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 snatch balance

  • Endurance Workout

    4 rounds for consistency:

    A. 7 min amrap:
    18/14 Cal row
    10 Thrusters 30/20 kg
    5 Box jump over 24/20”

    B. 7 min amrap
    150m run or 400 m bike
    10 Dual DB deadlifts 17,5/12,5 kg
    5 Pull ups

    3 min rest after each round. Alternate amraps for total 2 of each.

  • RestDay! Workout

    RestDay!

  • Mobility & CORE Workout

    hip & spine mobility

    elevated pigeon on bench 3x10/10

    frog pos. Th rotations 3x10/10

    90/90 front leg elevation 3x8/8

    band resistet cat&cow 3x10

    TGU 6x1/1 @moderate

  • 27.7.2025 4 x Amrap6 (A+B+A+B) Workout

    *rest 2:00 between Ampar's

    A) Amrap6

    10 cal bike erg
    6 burpee box jumps-overs
    5-8 pull-ups (unbroken)

    B) Amrap6

    10 cal row
    6 thrusters
    3 wallwalks

  • Perjantai 5.8. Workout

    32min emom

    Row 15/12cal tc45s
    Clean and jerk @increasing weight

    Bike/box step up

    Rest

  • 22.7.2025 Negative chin-ups Workout

    4 sets of 3 reps (as low as possible)

    Go every 2:00