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

  • Weightlifting Strength

    Snatch Balance 2x3 reps @60-65% and 2x3 reps @65-70% of 1rm
    rest 1-2min bwn

  • Snatch balance Strength

    Snatch balance
    - find heavy double in 10-15 minutes

  • 26.11.2025 Back Squat Strength

    Back Squat, 2 waves ( 2 rounds )

    4@70%
    3@75%
    1@80%

    Go every 3:00

  • Push press Strength

    Push press

    5x5

  • Day 16.2 Strength

    4x 1 Hang Power Snatch + 2 OHS, build up to max for the day

  • Takakyykky 3,3,1,1 Strength

    Takakyykky 3,3,1,1

    Harjoituksen tarkoituksena on saada nostettua kaikki toistot. Kyllä ihan oikeasti kaikki, joten jätä toistoihin varaa! Kyseessä on ns. arkipäiväinen maksimi ja silloin jäädään todennäköisesti 10-15% kaikkien aikojen maksimista. Malta mielesi. Tämä kannattaa pitää mielessä myös tulevina päivinä testiviikoilla.

  • 30.10.2025 Deadlift Strength

    Deadlift

    3 x 2 @ 80%
    1 x 2 @ 85%
    3 x 1 @ 90-95%

    Go Every 3:00

  • 26.10.2025 Reverse Lunges + Back Squats Workout

    Reverse Lunges + Back Squats

    6 x ( 4 Lunges Alternating + 3 Back Squat ). Start ~50% BS & Building.

    Go Every 3:00

  • Strictly business Workout

    AMRAP 10:
    5 alternating single-DB lunges (15/22.5 kg)
    3 lateral burpees over the DB
    3 strict pull ups
    – Hold the dumbbell any way.

    Goal & Intensity
    Build upper-body pulling strength and control, while learning to maintain proper mechanics under fatigue.
    The focus is on muscular endurance and precision without relying on momentum.
    -Controlled, technical strength work, always quality over quantity.
    In the AMRAP, aim for steady pacing with consistent movement and breathing.
    -Initiate each pull from the shoulder blades, not the arms. This engages the right muscles and protects your elbows and biceps.
    RPE: 7 → challenging effort, but technique remains solid throughout.
    Why: This session develops upper-body strength, core stability, and body awareness, key for safe and efficient progress in pull-ups. The AMRAP adds aerobic demand and stamina, teaching you to maintain control and rhythm even when tired.

  • "Mount Doom" Workout

    Amrap 40

    200m Run
    20x Pistol squat
    10x Wall walk
    200m Run
    20x Kb swing
    20x Pushup*
    200m Run
    20x Burpee
    10x Chest to bar pullup

    • Toistot lasketaan yhteensä 103 toistoa/kierros (punnerrukset x20) tai 93 toistoa/kierros (hspu x 10) 200m juoksu = 1 toisto

    *Pushups/handstand pushups (x 10)
    * Run 200m/Row 250m
    * Pistol squat boksille/airsquat (x 40)
    * Kbs -> raskas kuula (max 24/32 kg)
    * Chest to bar pullup/pullup/hyppyleuka/ring row

    Lämmittely
    A.
    Burpee
    Kb swing
    Mittarimato + shoulder taps
    Heel tap squat

    B.
    Käsien pyörittelyt
    Dead hang/lapaveto/kip swing