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

  • 11.9.2025 FRONT SQUAT Workout

    FRONT SQUAT + SINGLE LEG RDL with ROTATION

    5 +[5+5]@59%, 5 +[5+5]@68%, 5+ +[5+5]@77% 2-3 reps left for final set, fs-%, rest btw sets 2-3min

    *merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli

  • Conditioning Workout

    For time with partner
    3000m/2500m row
    After every 500m complete you go I go :
    20 box jump over @60/50cm
    15/10 strict pull up / partner assisted
    5 wall walk

    Start the workout with the triplet!
    Timecap : 32 mins

  • HYROX Workout

    AMRAP 34’

    500 m Run
    10 X box jump overs

    250 m Ski / Row (rotate)

    20x thrusters

    500 m Run
    20 m Sandbag lunges
    2 lengths Sled Push
    10x HRPU

    Rest 2 min

    Finisher for time:

    
14-12-10

    Ski (cals)

    BB push press

    Burpee over the bar

    Wallballs

  • WOD Workout

    15'EMOM
    1: 8-10 ring row
    2: 6 dbl DB hang power clean & push press @ moderate
    3: 10 burpee

  • Main site Monday 240930 Workout

    Complete as many rounds and reps as possible in 12 minutes of

    ♀ 24-inch box
    ♂ 30-inch box

    ♀ 20-inch box
    ♂ 24-inch box

    • Beginner option
      • 5 foot-assisted ring dips
      • 10 box step-overs

    ♀ 20-inch box
    ♂ 24-inch box

  • 6.2.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • DU tech (10-15min) & Rope climb tech Workout

    DU tech (10-15min)

    Rope climb tech

    10min with partner:
    1 rope climb
    10-20 du You go, i go per round.

    Jokainen valitsee toistomäärät/kierrokset oman tason mukaan.

  • 3.10.2024 Weightlifting MODERATE-MAX WEEK 4/9 Workout

    WARM UP + TECHNIQUE 10-15min

    WARM UP: 2 rounds
    10x alternating DOWNWARD DOG TOE TAP
    10x/side + 5-10sec hold last rep BIRG DOG
    10x PLATE PASS CRUNCH
    6+6x/side alternating PLATE HALO SPLIT POSITION

    video: ALTERNATING DOWNWARD DOG TOE TAP

    video: BIRG DOG

    video: PLATE PASS CRUNCH

    video: HALO SPLIT POSITION

    TECHNIQUE
    10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

    3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
    3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
    3+3+3x MUSCLE SNATCH + TALL SNATCH + DIP SNATCH
    3x[1+1+1] SNATCH DEADLIFT + SNATCH from KNEE + SNATCH

    POWER SNATCH + SNATCH from KNEE + OHS
    2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min
    Choose your warm-up weights so that you beat your top weights from last week by at least 1kg before continuing up heavier.

    HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION
    all pulls full foot/flat footed
    *halting -hold this position for 2-3 seconds before returning the bar to the floor
    *pull from pwr pos.- hold this position for 2-3 seconds before pull.
    2+2+3@85%, 2+2+3@90%, 2+2+3@95%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

    PAUSE BACK SQUAT + BACK SQUAT
    pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
    3x1x[2+3]@75%, bs-% / bw-%, rest btw sets 3min
    example of rise 55-65-70%, *vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

    video: HALTING SNATCH DEADLIFT

    video: SNATCH PULL from POWER POSITION

    video: PAUSE BACK SQUAT

    SUPERSET: quality *if there is time left, do supersets!

    3 rounds: NO SHOES
    30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    10+10x SIDE BEND *kb

    Rest as needed

    Video: SIDE BEND *kb

  • Main site Tuesday 240730 Workout

    For time

    • 5 deadlifts
    • 10 chest-to-bar pull-ups
    • 15 push-ups
    • Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

    Intermediate option

    • 5 deadlifts
    • 5 chest-to-bar pull-ups
    • 10 push-ups
    • Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

    Beginner option

    • 5 deadlifts
    • 7 ring rows
    • 9 band-assisted push-ups
    • Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

  • Voima - maanantai, tiistai Workout

    VÄLIVIIKKO VOIMA-OHJELMOINNISSA
    __

    LÄMMITTELY
    3-5min ergo

    sitten 8-10min AMRAP

    Suorin käsin lankku + 5+5 shoulder tap (=kädellä kosketus ristikkäiseen olkapäähän)
    Lonkankoukistajavenytyksessä käden kierto 5+5
    10 kyykky-takareisipumppaus
    3-6 takakyykky, 3s stop pohjassa (nouse painossa työsarjojen kuorman "suuntaan")
    __

    TAKAKYYKKY
    4x6 @ 50-55%

    -noin 2min lepo sarjojen välissä
    __

    APULIIKKEET
    3x3 korkea boksihyppy
    -Tee boksihypyt ennen muita apuliikkeitä
    -1-2min lepo hyppyjen välillä
    -tavoittele mahd. korkeita hyppyjä

    3x12 lantionnosto RPE 7
    3x6+6 Bulgarialainen kyykky RPE 7
    -1-2min lepo sarjojen välissä