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

  • Kybä Workout

    Joka 90 sekunti 10 kertaa:

    1 power clean + 1 hang clean + 1 clean + 1 jerk

    50-70% C&J max.

  • Happosiivous Workout

    Joka toinen minuutti 6 kertaa:

    1 clean pull + 2 high hang cleans + 1 clean + 2 push jerks

    50-75% C&J maksimista.

  • Maintenence session Strength

    Back Squat
    For load
    7 x every 3 min
    5 reps

    Goal & Intensity:
    -Maintain strength and squat technique through the summer.
    -Focus on range and control helps reinforce body awareness and injury prevention.
    -Moderate, consistent squats every three minutes provide steady work without extreme fatigue.
    -Aim to stay sharp without pushing to max effort.
    -Keep the reps technically clean and stand up with steady power – no need to chase big weights.
    RPE:7

  • Kehä Five Workout

    "Benchmark Kehä V"

    3 rounds for time (time cap12 min)

    60 double unders
    12 Deadlift (bodyweight)
    21 box jump

  • Amrap 12 (@Hiekkaharjun yleisurheilukenttä) Workout

    Max meters run

    • Kokoontuminen Hiekkaharju yleisurheilukentällä
    • Vaihtoehtona omatoiminen soutu-Cooper salilla

  • Clean 1-1-1-1 Strength

    AHAP, but keep the set weights as close to each other as possible. Do NOT "work up" to a 1RM/last set!

  • Row intervals Workout

    For time:

    In pairs
    Row 4000m
    YGIG

  • Jump, Flip & Dip Workout

    EMOM 5
    20 DU+ 5 toes to bar

    1 min rest

    EMOM 5
    5 burpees + 5 HSPU

    1 min rest

    EMOM 5
    5 box jumps + 6 alt. pistol squats
    __

    We have been practicing these movements since November—now the focus is on building volume and performing them at higher heart rates. Complete each couplet within 30 seconds, focusing on smooth transitions and precise movements. Change reps/movement/intensity to serve your needs.

    Desired RPE/Effort: 9/10 (90% effort)

  • Ballistic Trio Workout

    EMOM 21
    1) 15 wall balls 9/6kg
    2) 10 chest to bar
    3) 50 double unders

    Goal & Intensity:
    Perform each movement at a steady pace, aiming to spread the reps evenly over the full minute with controlled breathing and precise technique. Change reps to fit your needs.

    Desired RPE/Effort: 7 (70-75%).

  • DT Conditionning Workout

    DT

    EMOM15 min

    1) row cal
    2) 4 DL + 3 HPC + 2 STOH
    3) rest

    @ 61/43kg +