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

  • Pyrähdys Workout

    1 x 100m juoksu
    8 x mave 80/60kg
    5 kierrosta

  • 26.11.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort for final set, rest btw sets 2-3min, *AMAP = as many (reps) as possible

  • Strength Strength

    Every 3 mins for 15 mins:

    3 Back Squats, 85-90% of 1RM

  • Strength Workout

    Every 3 mins for 12 mins do:
    8-10 Strcit HSPU / Box Handstand Push-ups/ Pike Push / Deficit Push up
    6-10 Strict Pull-ups

    Under 6 reps optionals for pull up :
    - 4x3 (weighted) negative pull up,
    - 8-10 heavy ring row with 3" tempo down each rep

  • STRICT PULL-UP 4 X 3 Strength

    Lisäpainoilla jos pystyy. Skaalaus tarvittaessa.

  • Strength Strength

    Back Squat 1x3

    Build to the heaviest triple of the day in 16 mins !

    GOOD FORM!

  • 24.11.2025 BENT OVER ROW Strength

    BULGARIAN SPLIT SQUAT + BENT OVER ROW
    1-2× 3 reps/leg +3@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

    *Bulgarian Split Squat unbroken/side, barbell btn
    *Bent Over Row barbell
    *tee BOR heti BSS perään

  • 24.11.2025 FRONT SQUAT Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort for final set, rest btw sets 2-3min, *AMAP = as many (reps) as possible

  • Itämeri Games Workout

    Laji 1: "Jalkahappo"
    Laji 2: "Miks sitä nyt yhteen jättäis?"
    Laji 3: "Raija"
    Laji 4: "Soutaen olisit jo perillä"

  • 19.11.2025 SHOULDER PRESS Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    1@70%, 1@78%, 4×3@83% 3+ reps@83%, rest btw sets 2-3min