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

  • Perjantai 11.7.25. FN Workout

    Warm Up
    2 min of each cardio machine
    then 2 rounds
    3 inch worm + push ups
    3+3 lunge elbow strech
    6 box step overs + 4 box jump overs
    6 single arm devils press
    3+3 single arm thrusters

    Workout
    3 Sets
    12/15 Calorie Row
    14 box jump overs, step down

    3 sets
    12/15 calories ski
    4-6 devils presses with 2 db's

    3 sets
    9/12 calories air bike
    7 thrusters @2xkettlebells

    alt time full set with partner, 3 times per set, time target per set is sub 1.5 min
    after doing 3 sets one movement pair, rest 2-3 min and change to next one.

  • Ma 7.7.2025 penkki Strength

    Penkki 2x1x90%

    1lankun penkki Max1

    Vipunostot sivuille x20
    Pystysoutu käsipainoilla x20
    Kohautukset kumpparilla x20
    Etunojapunnerrus x amrap (vain kierroksilla 1,3 ja 5)
    -5 kierrosta

  • Team WOD 3.7 Workout

    Teams of two:

    80 steps double KB front rack walking lunges (split)
    70 hang power clean 60/40 KG (split)
    60 Partner wall ball
    50 HSPU (split)
    800m run (both)
    50 HSPU (split)
    60 Partner wall ball
    70 hang power clean (split)
    80 steps double KB front rack walking lunges (split)

    -time cap 40 min.-

  • Back Squat Strength

    4-3-2-1

    Add weight after each sets. Heavy sets!

  • TH basics (jerk) Strength

    75% 1RM C&J
    5x5 push press

  • 6 Liikettä 4 min töitä ja 2 min lepo Workout

    4 min töitä 2 min lepo

    1. Soutu Lepo 2 min
    2. Askellus boksin ylityksellä Lepo 2 min
    3. Pyörä/Escho/assault Lepo 2 min
    4. KP tempaus Lepo 2 min
    5. Farmari kävely yhdellä kahvakuulalla Lepo 2 min
    6. Roikkuminen tanko/renkaat Lepo 2 min

    Kesto 36 min.

  • Snatch Strength

    Snatch
    7 x Every 2:00
    3 Hang Power Snatch

    Build Weight, Keep The Weight Relatively Light
    Focus on Technique

  • Emom 20’ Workout

    EMOM 20

  • Strength Workout

    Every 3 mins for 12 mins do:
    12 L/12 R Half Kneeling Dumbbell Strict Press, pick load
    12 L/12 R Bench supported Single Arm Dumbbell Rows, pick load

  • Pe 27.6.2025 penkki2 Strength

    Penkki 8x60, 5x70%, 3x80%, 2x85%, 1x90%

    Seal row 5x10

    Dippi 3x amrap tai Penkkidippi 3x amrap
    -dippeja mentävä väh. 6kpl

    Etuheilatus 4x25

    -apuliikkeiden järjestyksellä ei väliä