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

  • 22.9.2026 Press & Row, Strength Workout

    Alternate A1/A2

    A1. Strict press – 3 x 3 @ 80+%, rest 1:30-2:00 before A2

    A2. Strict pull up – 3 x 3 @ RPE 8 / 2 RIR, rest 2:00 before A1

  • 24.9.2026 Workout warmup Workout

    EMOM 6 (0:40 work / 0:20 easy)
    1) Row
    2) SkiErg
    3) Air bike

  • 18.12.2025 Weightlifting HEAVY+ WEEK 10/10 Workout

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

    PAUSE BACK SQUAT *3-5sec pause in the bottom
    3@barbell, 3@40%, bs-%, rest btw sets 2min

    BACK SQUAT
    5@50%, 3@60%, 2@70%, 1@80% - 100+% - find your 1RM of the day! rest btw sets 2-3min - varmistajat sivuilla

    *takakyykyn jälkeen jatka ohjelmaa niin pitkälle kuin ennätät

    SNATCH
    1-2×3@barbell, 1@50% - 60% - 70% - 60% - 70%, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK *split jerk other side next sets
    1-2×2× 1+1@barbell, 1+1@50% - 60% - 70% - 60% - 70%, jerk-%, rest btw sets 2min

  • 20.12.2025 Workout

    Clean And Jerk

    A) Build Up To Days Heavy 1RM

    • C&J

    B) E90SEC X9

    Set 1-3: 1 C&J @90% from days max
    Set 4-6: 2 C&J @80%
    Set 7-9: 3 C&J @70%

    Metcon

    AMRAP 20:

    10-20-30-40…etc

    • Cal Row
    • WB
    • V-Up

    Accessories

    A) 3x Superset:

    • 30m Backwards Sled Drag
    • 10-15 Slider Hamstring Curl

    *rest 3min between sets

    B) 3-4x For Quality:

    • 15/15 Weighted Calf Raise
    • 10/10 KB Hip Flexor Raise

  • FUNCTIONAL BODYBUILDING 24/04/25 Workout

  • Voimanosto: ma 12.10.2026 penkki Strength

    Penkki 2x2x80%

    Sotilaspenkki 70% x Amrap

    Ojentajat käsipainoilla 3x10-15
    Vipunosto eteen levypainoilla 3x15-20
    Ojentajat kumpparilla 3x20+
    -superina

  • 20.12.2025 Workout

    Clean And Jerk

    A) Build Up To Days Heavy 1RM

    • C&J

    B) E90SEC X9

    Set 1-3: 1 C&J @90% from days max
    Set 4-6: 2 C&J @80%
    Set 7-9: 3 C&J @70%

    Metcon

    AMRAP 20:

    10-20-30-40…etc

    Accessories

    A) 3x Superset:

    • 30m Backwards Sled Drag
    • 10-15 Slider Hamstring Curl

    *rest 3min between sets

    B) 3-4x For Quality:

    • 15/15 Weighted Calf Raise
    • 10/10 KB Hip Flexor Raise

  • 7.12.2025 Emom32 Workout

    1: 3 pull-ups + 6 push-ups + 9 air squats
    2: 9 cal bike erg
    3: 3+3 single arm devils presses
    4: 9 cal row
    5: max reps box jump-overs (0:45)
    6: 9 cal bike erg
    7: 8-10 burpees to target
    8: rest

  • Voimanosto: ma 19.10.2026 penkki Strength

    Penkki 2x2x85%

    2lankun penkki Max3
    -eli nousu päivän Max3:een
    -ei fail!

    Vipunostot maaten 3x8-15

    Kiertäjät kyljellään 3x20 / käsi

  • 17.7.2026 Workout warmup Workout

    2 Rounds @ empty barbell
    5 Front squats
    5 Push press
    5 Thrusters
    30 Speed rope skips
    +
    Build to workout weight for thrusters
    Practice a few sets of bar-facing burpees, double-unders and GHD sit-ups between weights.
    +
    3-2-1 @ workout weight
    Thrusters
    Bar-facing burpees