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

  • 29.10.2025 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%, AMAP@85% max effort for final set, rest btw sets 2-3min

  • 29.10.2025 POWER CLEAN + POWER JERK Strength

    2×2× 1+1@barbell, 1+1@work up to heavy 1RM of the day, rest btw sets 2min

  • 29.10.2025 MUSCLE CLEAN Strength

    1@find your 1RM of the day! rest btw sets 2-3min

  • Gymnastics emom Workout

    B) EMOM 12:
    1. 1 set of rmu/bmu drill OR strict pull ups @ challenging
    2. 30s max 1-arm alt. devils press @ 1x 50/35lbs

  • 10.3.2025 BACK SQUAT Strength

    BACK SQUAT + JERK DIP SQUAT

    front rack *jerk dip squat - työnnön dippi syyvyyteen kyykky, rauhallinen hallittu liike selkä suorana alaspäin, jousta polvista niinkuin työntöön lähtiessä

    2+3@up to 73%, rest btw sets 2min

  • Clean (DELOAD) Strength

    5x3 5-piste hinkkaus
    ————————————————————————————————————
    3x3 Squat clean w/ pause under and on top of the knee (only barbell OR light)
    ————————————————————————————————————
    9 sets:
    3 Cleans
    Sets 1-3: @55% 1RM Clean
    Sets 4-6: @60%
    Sets 7-9: @65%
    - No TnG lifts, drop the bar after each rep
    - Perfect lifts, make it count!!!
    - Rest as needed

  • Endurance Workout

    3 x EMOM 10

    A. EMOM 10
    1. 12/10 cal ski
    2. 20m walking lunges @9/6kg

    -Rest 2 min.

    B. EMOM 10
    1. 50 x DU
    2. 15 x KB swing @24/16kg

    -Rest 2 min.

    C. EMOM 10
    1. 12-15 x wall ball
    2. 1 round of cindy

  • Conditioning Workout

    35min for Q:

    30/21 cal row
    12 alt. goblet curtsy box step over
    20-30s ring plank hold
    12 kb swing

    90s rest between rounds.

  • Basic Workout

  • Sunnuntain Pitkä Workout

    E2min x 20

    1)
    Kone

    2)
    10 Kevyt KK-heilautus
    5+5 Yhden jalan mave
    5+5 Oh-lunge

    3)
    Kone

    4)
    10 Kyykystä rangan kiertoa
    10 Hyvää huomenta + VP tangolla
    10 Valakyykkyä tangolla