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

  • WOD 23/05/25 Workout

  • TECHNICALLY STRONG Workout

    warm-up
    10min

    Single Kettlebell snatch technique
    E2MOM 10min
    Find heavy weight of
    3rep KB snatch L & R arm.

    Gymnastics
    20min
    - Kipping pull-up
    - Butterfly pull-up
    - Kipping C2B
    - Butterfly C2B

    WOD
    5 rounds of:
    8 alt. KB Snatch 16/24kg
    5 C2B / Pull-ups

    Rest 30sec between rounds

  • 28.12.2025 Workout

    Strongman

    Deadlift

    10-8-6-4-2

    *Vika viikko, isommat painot ku aikasemmilla
    *E3MOM

    EMOM 16

    1: 20m Yoke Carry (medium heavy)
    2: 45s Amrap: SB Over Yoke
    3: 30 DU
    4: Rest

    Accessories

    A) 4 Rounds:

    B) 3-4 Rounds:

  • 11.12.2025 Workout

    Easy Z2 Run

    • 45-60min *oikeesti rauhassa

  • Wednesday's match Workout

    Work 1min, OFF 30s

    Zone1: Sandbag clean to shoulder / ROW

    Zone2: BP / KB Clean

    Zone3: Sled Pull / Ski

    Zone4: Pirate ship swing / Run

    Zone5: Low squat hold / Row

    Zone6: Sit Up / Run 2%

    REST

  • Back squat Strength

    Max kyykky

  • Back squat Strength

    Max 125kg

  • 19.03.2025 Workout

    Bodybuilding

    A) Barbell Bent Over Row
    E3MOM X6

    1-2: 10 Reps
    3-4: 8 Reps
    5-6: 6 Reps

    B) Wide Grip Pull Up

    • 3x Max reps (1-2 RIR) *rest 2min between

    C) Strict press BB or DB

    • 3x10 *Rest 2min between

    D) DB Hammer Curl

    • 3-4x 15/15

    E) DB Bench Press

    • 3-4x 12

    *rest 2-3min between

  • 20.4.2026 Deadlift ( EasyWod ) Strength

    Deadlift ( Without belt )

    6 Sets Of 6. Every set 50%+

    Go every 3:00

  • Treeni 6 (sunnuntai) Workout

    Warm Up
    8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
    2-4 sets
    25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
    2 sets
    25-50m rintaa + 25-50m vaparia
    50-75m rintaa + 50-75m vaparia
    lepo 2-3 min ja toista
    4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
    loppuun
    50-100m löysää uintia.

    Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.