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

  • Työntö yhdistelmä alkeet Strength

    Voima Rive+Rive kääntöallemeno+Etukyykky+Vapu
    3 sarjaa
    -2+2+2+2

  • BACK SQUAT Strength

    Back squat

    6-6-4-4

    2-3 RIR

  • Warm up Workout

    WU: AMRAP8:
    45s erg
    20m squat walk
    5 inchworm burpee
    10 banded press btn.

  • 22.9.2025 CLEAN + SPLIT JERK Strength

    2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95%, -> up to the starting weight, jerk-%, rest btw sets 2-3min

  • 22.9.2025 SNATCH Strength

    2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% -> up to the starting weight, rest btw sets 2-3min

  • WOD: Tiimirallattelu Workout

    AMRAP30 in teams of 3:
    30 step back front rack lunge (45/32,5, advanced: 55/37,5)
    45 double db devil's deadlift (2 x 22,5 / 15, advanced: 2 x 30 / 22,5)
    60 / 45 cal row (sekatiimit: miehet 20cal, naiset 15cal / hlö)

    RPE 8-9

    HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

  • Warm up Workout

    WU: 10 x 25s on/15s off:
    1) DB snatch --- burpee
    2) DB goblet squat --- burpee
    3) DB c&j alt. --- burpee
    4) DB goblet rev. lunge --- burpee
    5) DB squat clean alt. --- burpee

  • Ma 8.9.2025 kyykky max1 Strength

    Kyykky max1

  • Perusjyystö Strength

    EMOM21:
    a) 3 clean & jerk
    b) 7-12 cal row
    c) rest / plank hold

    RPE 8, hyviä nostoja, jos kulkee, voit rakentaa päivän hyvään tekniseen maksimiin tai hakea vain hyviä toistoja ja liikemallia selkärankaan.

    Tulokseen C&J painot.

  • Lepopäivä Workout

    Rest day - what did you do?