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

  • Conditioning Workout

    24' EMOM
    1: 10-12 burpee
    2: 14 alt. DB snatch
    3: 30" DU/SU
    4: AMRAP wall walk
    5: rest

  • 5.9.2025 SHOULDER PRESS Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

  • 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.

  • 15.8.2026 Alternate Workout

    Alternate A1/A2/A3

    A1. Front rack walking lunge – 3 x 10 steps @ RPE 8 (2 RIR), rest 1:00 before A2
    A2. DB bench press – 3 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before A3
    A3. Incline DB row – 3 x 8-12 @ RPE 8 (2 RIR), Rest 2:00 before A1

    RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

    Notes (A).
    – FR WL: You can either set up 2 racks for this (lunge from one to the other) or use a single rack, either walking the bar back at the end of the set or dropping it, rolling it back to rack and cleaning it up.
    – Follow the RIR guidance for loading

  • 5.9.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

  • Muscle & Power, CORE Workout

    3 rounds of:
    10 Windshield vipers (hanging)
    10+10 DB side bends
    20 DB russian twists
    10+10 Side plank crunches
    Rest

  • Muscle & Power, YV2 Strength

    Bent over row 4-6-8-10-12 reps

  • Progressiivinen hypertrofiaosuus jaloille vko 2 Workout

    3 kierrosta

    12-14 Bulgarian Split Squat – per jalka
    (lepo 60 s/jalka)

    8 RDL @ 70-75%
    (lepo 60 s)

    Goblet Squat hold 30-45 s.
    (lepo 60 s)

    RDL: tempo 3 sek alas, tauko ala-asennossa.

  • Kati Workout

    Metcon, 5 kierroksesta 7 Boksille nousua
    Paino 7,5 kg

  • BASIC CONDITION Workout

    For Quality
    Run 3 /walk 2 kierrosta käytävässä
    40 sit-ups
    32/40-cal row, bike, or ski
    Run 6 /walk 4 kierrosta käytävässä
    30 sit-ups
    24/30-cal row, bike, or ski
    Run 9 /walk6 kierrosta käytävässä
    20 sit-ups
    16/20-cal row, bike, or ski