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

  • CFS Juhannus juoksu Workout

    AMRAP 45min
    Laite / Juoksu 300m
    RIVE
    ETUKYYKKY
    STOH
    TAKAKYYKKY
    STOH
    VALAKYYKKY
    Naiset 25kg +2,5kg
    Miehet 30kg +5kg

  • 5.9.2025 Deadlift Strength

    Deadlift

    3 x 7 @ 60 - 65%

    3 x 4 @ 70 - 75%

    Go every 2:30

  • Metcon Workout

    For time:
    30 back squat 60/40kg
    20 push up
    20 back squat
    20 push up
    10 back squat
    20 push up

    • no racks allowed

    Tc 10min

  • Hang clean Strength

    E3MOM
    Hang clean
    3 x 5
    3 x 3
    - above knee

  • Bench press Strength

    5 x 6 bench press
    - leave two reps in the tank
    - rest 3 min btw sets

  • Bear Complex, RE-TEST Strength

    Bear complex
    5 Rounds For Load
    Complete 7 Unbroken Sets of this Barbell complex:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press

    compare to 4.6.
    score is the heaviest successful set of 7 unbroken complexes.

    Goal & Intensity:
    Compare to your score from July 4th.
    Goal:
    – Test your heaviest successful Bear Complex today.
    – Aim for clean and controlled rounds — this marks your progress over summer training.
    How to progress
    – 1 round = 7 unbroken complexes (don’t drop or regrip the bar):
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press (from behind)
    – No thrusters. Complete 5 total rounds, increase load only between rounds.
    – Rest as needed to maintain quality execution.
    – Don’t rush to heavy weights — start light and build smart.
    – First 1–2 rounds should feel smooth; save your effort for the last set.
    RPE: 9–10 on your final round
    – This should be your max effort — but still with technical control.
    Area of training focus:
    Full-body strength, stamina, and barbell control in one complex.
    It improves coordinated power output, grip endurance, and mental grit under sustained tension.

  • Back Squat Strength

    back squat 
    - last set of every set with one second pause in the bottom

    2 x 5
    - leave two reps in the tank
    - rest 4 min btw sets

    1 x 3
    - leave one rep in the tank
    - rest 4 min btw sets

    1 x 2
    - heavy but no failing
    - rest 4 min btw sets

  • Heidi Workout

    3 kertaa

    3 AMRAP
    40/80 DU/SU´s
    10 T2B
    10 GTOH 70/50

    Lepää 90s. Tulos on tehdyt toistot kultakin kierrokselta. Jos teet single undereita merkitse tulokseen scaled.

  • 1 RM Clean&jerk Strength

    30 min to find:

    1 RM Clean & jerk

    Toisen epäonnistuneen yrityksen jälkeen seis.

  • Kymppi siivous Workout

    Joka 90sekunti, 10 kertaa:

    1 clean pull + 2 power clean + 1 clean, yht 15 min.