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

  • Ke 16.7.2025 kyykky / maastaveto Strength

    Kyykky 5x2 (70-75-80-85-90%)

    Suorinjaloin mave 5x10 (30-35-40-45-50%)
    -prosentit suuntaa antavia, 5 sarjaa nousevilla kuormilla

    Sivutaivutus 3x20 / puoli

  • BENCH PRESS / OR SHOULDER PRESS Strength

    BENCH PRESS / OR SHOULDER PRESS

    8-6-4-2

    E3MOM / 2-3REP IN TANK

  • Front squat Strength

    3 x e3m:
    2+2* front squat @ RIR 0-1
    -> *cluster sarja: 15s lepoa toistojen välissä

  • WOD Workout

    AMRAP 15 mins
    16/12 Machine Calories
    8 L Side Alternating Dumbbell Overhead Lunges, 22.5/15 kg
    8 R Side Alternating Dumbbell Overhead Lunges, 22.5/15 kg
    12 Alternating Dumbbell Snatches, 22.5/15 kg
    16 Single Arm Dumbbell Shoulder-to-Overheads, 22.5/15 kg ( 8/8)

  • Strength Strength

    Power Clean
    10 mins to build up to a heavy double!
    --then--
    3 x 2 @ 80-90% of heavy double!
    Go every 2 mins!

  • Jalat Workout

    3x 8

    Polven koukistus soutulaitteella tai renkaissa
    Polven ojennus (reverse nhc)
    Yhden jalan lantionnosto (selkä korotettuna)

    *Bodaus painot

  • Murph prog 3. Workout

    4 rounds:
    800m run (both run)
    20 strict pull up - ygig
    40 push up - ygig
    60 air squat - ygig

    Rpe 4

    TC 40min

    Treeni tehdään parin kanssa. Juoksu tehdään yhdessä, mutta muut liikkeet ygig. Kaikki toistot pitää olla laadukkaita. Skaalaukset: pull up - low bar push up - reps - kulma air squat - reps

  • Jalat Workout

    3x 8

    Polven koukistus soutulaitteella tai renkaissa
    Polven ojennus (reverse nhc)
    Yhden jalan lantionnosto (selkä korotettuna)

    *Bodauspainot

  • Pari-PK Workout

    E3MOM x12 w/ partner:
    a) Ski erg (both ski)

    b) "AMRAP" (YGIG):
    20 T2B / kipping knee raise
    60 DU

    c) bike erg (both ride)

    d) "AMRAP" (YGIG):
    8 s.a. db devil's press (17,5 / 10, burpee-osassa askella ylös ja alas mennessä)
    12 weighted box step over (60/50)

    RPE 6 / Zone 2 (60-70% HR max).

  • Perjantai 27.6.25. FN Workout

    Warm Up

    Some overall mobility
    then
    2 rounds of :
    1:30 cardio machine
    3 snatch high pull
    3 muscle snatch
    3 ohs + 3 snatch balance
    rest 15-30 sec
    3 muscle cleans
    3 front squats
    3 strict press
    then warm up for snatch weight

    Weightlifting
    Every 1.5 min for 6 minutes
    4-6 tng power snatches @light weight (25/35KG OR 30/42.5KG)
    rounds 1-2 : power snatches
    rounds 3-4: squat snatches TNG lifting

    rest and prepare for clean&Jerks for 5 minutes

    Every 1.5 min for 6 minutes
    4-6 tng power clean&jerks / hang squat clean thrusters @light weight (30/42.5 KG OR 35/52.5KG)
    rounds 1-2 : power clean&jerks
    rounds 3-4: hang squat clean thrusters

    Metcon
    emom 12
    min 1 - dual kb snatches x 6-8 reps @12/16kg's
    min 2 - devils press x 3-4 reps @7.5-10/12.5-17.5kg's
    min 3 - box jump, step down(sharp) x 8-10 reps