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

  • Snatch 6x2 Strength

    Snatch
    6x2 @75-85% (Go every 75sec)

  • 13072026 Maanantai Strength

    DELOAD WEEK

    A) Deadlift
    3 x 6 x 70% / go every 3 minutes

    B) 4 rounds for quality in pairs
    20 dumbbell goblet toe squats
    8-12 rower hamstring curls

    *You go, I go full rounds with training partner
    for 4 rounds each.

  • Tekniikka Workout

    Tekniikkaa klo 18:00 - 18:45
    Opengym klo 18:45 - 20:00

  • Työntö yhdistelmä alkeet Strength

    Rive+Ylöst.
    6sarjaa
    -2+1

  • Työntö yhdistelmä alkeet Strength

    Rive nivusilta + ylöst pysäytys saksiin
    4sarjaa
    -3+3

  • Bench Press 5 RM Strength

    Bench Press 5 RM

  • BBF 280626 Workout

    In Pair

    6x
    6min ON/2min OFF

    A) ”I Go-You Go”
    10/7 Cal Ski
    6 DB Snatches

    B) AMRAP
    30 Wall Balls
    30 Box Step-Overs (with ball)

    C) ”I Go-You Go”
    12/9 Cal Row
    5 Burpee over rower

    D) AMRAP
    30 Ring Rows
    60 Russian Twists

    E) ”I Go-You Go”
    10 Double KB Deadlifts
    30m Farmers Carry

    F) Max Calories Bike

  • Team wod Workout

    A. In teams of 3; 2 works in synchro, 1 rests
    For time: 2 rounds
    40 synchro kb swing @24/20kg
    20 synchro toes to bar
    40 synchro kb snatch @24/20kg
    20 synchro pull ups

    Tc: 12min

    -rest 2 min.

    B. Build up max load for clean & jerk complex:
    1 x power clean + 1 x hang squat clean + 1 jerk

    Only 1 barbell per team, one lifter at a time.
    Tulos: Heavyest lift from each team member added together

    Tc: 12 min.

    -rest 2 min.

    C. 2400m run for time as a relay:
    Switch the runner every 200m (4 x 200m each)
    Or row 3000m, switch every 250m (4 x 250m each)

    Tc 12 min.

  • 4.6.2026 ”Murph” Workout

    For Time:

    1 Mile Run
    100 pull-ups
    200 push-ups
    300 air squats
    1 Mile Run

    Partition the pull-ups, push-ups, and squats as needed.
    If you’ve got a 14/20-lb vest or body armor, wear it.

  • 16062026 Tiistai Workout

    DELOAD WEEK

    A) 3 rounds / rest 3 min
    12 strict pull ups
    21 dumbbell bicep curls

    B) 8 min AMRAP in pairs
    3 wall walks
    15 wall balls 20/14lb

    *You go, I go full rounds with workout partner.