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 + midline Workout

    3x
    1 min row
    10 MB cleans
    20s. hs hold

    Midline

    3x1 Min weighted plank
    1 min rest between sets

  • Burst 2.0 Workout

    *-1 Round
    -8min work (Sprint for 30s/Rest for 45s) 1min rest between rounds
    -Long recovery time, focus on maximum speed and output in sprint.
    *

    Zone 1:
    Run Sprint (3-5% incline)

    Zone 2:
    RowErg Sprint

    Zone 3:
    -DB snatch x 10
    -Skater x 10
    -Plank+Knee drop x 10

    Zone 4:
    SkiErg Sprint

  • 31.5.2025 Workout warmup Workout

    400m Jog @ easy
    400m Jog/Run @ build pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    4-6 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • 20.6.2025 CLEAN + FRONT SQUAT + POWER JERK Strength

    2× 1+1+1@barbell, 1+1+1@up to 69-74%, jerk-%, rest btw sets 2min

  • 27.6.2025 SNATCH + OHS Strength

    2× 1+2@barbell, 1+2@up to 77-82%, sn-%, rest btw sets 2min

  • 23.8.2025 Workout warmup ( Strength ) Workout

    2 Rounds
    30 Speed rope skips
    8 Hand-release push-ups
    5 Back support slide throughs
    5 Russian dips
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    +
    Build to workout weight for power snatch and front squat
    * Few short sets of other movements between sets
    +
    @ workout weight
    100m Run
    2 Ring muscle-ups
    3 Power snatches
    4 Bar-facing burpees
    100m Row
    20 Double-unders
    3 Wall-facing HSPU
    4 Front squats

  • 23.8.2025 Yoke Carry ( Strength ) Workout

    Yoke carry

    4 to 6 x 10m @ see notes, go every 2:00

    – Start @ weight you could carry for 20m and build up from there (every 2 sets or every set)
    – If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

  • Conditioning Workout

    Every 3 mins x 10 sets

    30 double unders
    10 dumbbell thrusters@2x15/10 kg (use light dumbbells )
    15 double unders
    10 kipping pull ups / jumping pull up

    Rx+: 3-5 bar muscle ups instead of kipping pull ups

    Goal: at least 1 min rest each set

  • IRON MAIDEN Workout

  • Voima- lauantai Workout

    VIIKKO 11, HARJOITUS 3

    Viimeviikon keventelyn jälkeen on aika testailla 1RM kyykyn, penkkipunnerruksen, pystypunnerruksen ja maastavedon osalta. Ota tulokset talteen, sillä seuraavassa syklissä voit käyttä1RM tuloksia sarjapainojen laskemiseen.

    Tähän harjoitukseen voit yhdistää penkkipunnerruksen 1RM, mikäli et ole päässyt osallistumaan tämän viikon Voima 2- tunnille.

    LÄMMITTELY
    3-5min ergo

    10 min AMRAP
    10 maastaveto kahvakuulilla
    16 gorilla row
    16 vuorikiipeilijä
    3 boksibyppy
    10 kyykky-pumppaus kämmenet maassa

    VOIMA

    Maastaveto
    1 RM, RPE 10

    -vähintään 2-3min lepo sarjojen välissä.
    -Nouse ensin noin 3-5 toiston sarjoilla noin RPE 7 kuormaan, jonka jälkeen jatka 1 toiston sarjoilla. Muista iso happi ja keskivartalon tuki.

    (Penkkipunnerrus
    1 RM, RPE 10

    -2-3min lepo sarjojen välissä
    -Muista hyvä tuki yläselästä ja jaloista. Hallittu lasku ja terävästi ylös.)