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

  • Clean pull Strength

    3 x e2m:
    3 clean pull (TNG) @ heavy

  • Deadlift (Wendler week 7) Strength

    Deadlift (Wendler week 7)

    Set 1: 75% x 5
    Set 2: 85% x 3
    Set 3: 95% x 1+
    The % are calculated from 90% of your 1RM!

    The % are calculated from 90% of your 1RM!
    1+ means AMRAP!

    +5kg lisäys aiemman syklin painoihin

    Aloituspainot pääliikkeille valitaan seuraavasti:
    Selvitä ko. liikkeen 1 toiston maksimisi.
    Kerro saamasi tulos 0.9:llä.
    Käytä saamaasi lukua laskiessasi treenien sarjapainoja.
    Progressio tulee kestämään 3 kk. Alaraajojen liikkeisiin lisätään +5 kg neljän viikon välein. Yläraajojen liikkeisiin +2,5 kg neljän viikon välein.

  • 051121 Perjantai A & B Strength

    A) Find daily max in 4 rep power clean (tng)

    B) On the minute for 3min
    4 power clean @75-80% 4RM
    Rest 1min
    On the minute for 3min
    3 power clean @85-90% 4RM
    Rest 1min
    On the minute for 3min
    2 power clean @95-100% 4RM

  • AMRAP 15 Workout

    100-m DB suitcase carry (15/22.5 kg)
    20 box jumps (51/61 cm)
    20 single-arm DB push presses
    – Use one dumbbell.
    – Step down from the box.
    – Switch hands as needed on the suitcase carries and push presses.

    Scaled WOD
    AMRAP 15:
    100-m DB suitcase carry
    15 box step ups
    15 single-arm DB push presses
    – Use one dumbbell.
    – Step down from the box.
    – Switch hands as needed on the suitcase carries and push presses.

  • 200625 Perjantai Workout

    Partner workout "Juhannustankotanssit"

    For time
    100 deadlift 42,5/30
    100 hang power clean
    100 shoulder to overhead
    100 front squat
    100 bar over burpee

    Share reps with partner

  • Midsummers Throwdown Workout

    8 rounds of:
    5 Strict Pull-ups
    10 Barbell Bicep Curls 40/30kg
    10 Hand Release Push-ups or deficit
    20 DU
    10 SDHP 40/30kg
    10 Bench Presses 60/40kg
    20 WB 9/6kg
    20 Abmat Sit-ups
    Score your time, but this is NOT for time! Try to keep your rest at minimum. Goal is to get good, solid reps and keep moving with unbroken sets!!

  • NBT pikeä hinnalla Workout

    EMOM 36 min

    1. 6 MU / C2B / strict pull up
    2. 6 power clean & jerk 60/42.5kg
    3. 9 (strict) HSPU
    4. 9 T2B
    5. 12 DB Snatch 22.5/17.5kg
    6. 12 Box jump over
    7. 15 m hs walk / 20 Shoulder taps/ 4 ylimenoa seinälle
    8. 15 GHD sit up
    9. REST

  • Conditioning Workout

    RX:
    EMOM20
    1. 15/12 cal row
    2. 10-15m hs walk
    3. 2-3 rope climb
    4. 10 burpee box jump over
    5. rest

    Scaled:
    EMOM20
    1. 13/9 cal row
    2. 5-7.5m hs walk or 2-3 wall walk
    3. 1-2 rope climb
    4. 6-8 burpee box jump over
    5. rest

    Rpe 4

    Skaalaukset: row - cal wall walk - kulma rope climb - modified rope climb burpee box jump over - reps

  • 20.6.2025 Teams Of Two Workout

    For time :

    280 Calories Bike Erg / 250 Row / 200 Echo Bike

    Athlete A) Use Machine
    Athlete B) Hold Deadlift 80/60kg

    You can switch as you like

    TC 18

  • 160625 Maanantai Workout

    DELOAD WEEK

    Outdoor workout

    3 rounds
    In 6min window:
    400m jog
    30/24 cal row
    20 single arm DB shoulder to overhead 22,5/15
    Rest of the time AMRAP air squat (if you have time left)

    Rest 2min between the rounds

    Iltatunneille kannattaa ottaa varmuuden vuoksi mukaan ulkokengät juoksuun ja sisätreenikengät. Sateen sattuessa treeni tehdään juoksua lukuunottamatta sisällä, jolloin kengät vaihdetaan eteisessä.