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

  • Strict CTB & HSPU Workout

    Metcon (time)

    For time:
    50 Strict CTB pull-ups
    *5 Strict HSPU penalty every time you come off the bar.

    Timecap: 10 minutes

    Accessory:

    Ring dips/ Ring push-ups, 3-5 x 8-10 - heavy
    Strict pull-ups / Aussie pull-ups, 3-5 x 8-10 - heavy.
    Rest as needed.

    3 sets of seated DB hammercurl into shoulder press, 12 reps. - moderate.
    Rest as needed.

  • Back squat singles Strength

    "Strength (load)

    Back squat, 7 sets of 1. Climb up to a heavy weight. Lift every 3:00 min."

  • Basic engine Workout

    3 x 10min on / 2min off: (A,B & C)
    A)
    5-10-15-20...
    row
    wallball 6/9kg

    B)
    5-10-15-20...
    ski/bike
    burpee

    C)
    6 DKB hang clean 16/24kg
    12 abmat situp
    30s active hang

    RPE 4.0

  • Muscle Snatch 5x3 Strength

    Muscle Snatch 5x3

  • 260925 Perjantai B Strength

    3 rounds for quality
    8-10 stiff-legged deadlift (2-3 RIR)
    8-10 DB shoulder press (2-3 RIR)

  • "RUNNING GRACE" Workout

    BENCHMARK
    5 rounds for time of:
    Run 50m
    6 clean and jerks (47,5/70 kg)
    – juoksu sisällä

    Scaled WOD
    5 rounds for time of:
    Run 50m
    6 clean and jerks
    – juoksu sisällä

  • Basic strenght II Workout

    3 x e3m:
    6-8 *Barbell bent over row @ RIR 2-3
    6-8 medball DDB incline bench press @ RIR 2-3
    medball bench:

    *2s eksentrinen vaihe

  • Power snatch Strength

    For quality: (max 10 min)
    12-10-8 power snatch @ easy-moderate
    *rest 2 min btw sets

    -> aloita kevyellä painolla ja nosta painoa joka sarjaan.
    -> drop and go tyylillä. Jos alle 10kg lätkät päissä tällöin lasku alas ja uusi asento nostoon.

  • 23.9.2025 EMOM 30 Workout

    EMOM 30

    1 minute : 12 Bench Press @ 70% BW
    2 minute : 15 Squat w/DB 22,5/15kg
    3 minute : 10 DB Over Burpees
    4 minute : Row 15/10 Calories
    5 minute : Rest

  • HSW, squats & burpees (3/3) Workout

    1) HSW tech of coach's choice
    - drillejä aloittelijoista kokeneempiin treenaajiin

    2) E3:30 x4:
    30s HSW drill of choice / 5m HSW
    10 goblet squat (24 / 16)
    10 burpee over kb

    ADVANCED - E3:30 x4:
    10m HSW (min. 5m pätkissä)
    10 goblet squat (32 / 24)
    15 burpee over kb

    Tavoiteaika 1:30-1:45min / intervalli, TC: 2min / intervalli.
    RPE 7, burpeet ja kyykyt tahtia, jolla käsilläkävelydrilli pysyy vielä hanskassa.

    Advanced voi haastaa tahtia ja etsiä rajaa, missä HSW vielä tulee, mutta on haastava (RPE 8-8,5).