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

  • Conditioning Workout

    EMOM30
    1. 15/11 cal row
    2. 8-10 burpee box jump over
    3. 10-12 turkish sit up
    4. 12-15 KB swing @24/16kg
    5. Rest

    Rpe 4

    Jokainen valitsee painon ja toistomäärät oman tason mukaan huomioiden rpe. Max työaika per minuutti 45s. Skaalaukset: row - cal burpee box jump over - reps kb swing - paino

  • 060925 Lauantai Workout

    10min AMRAP
    40 double under
    10 pull-up
    20 reverse lunge

    Rest 4min

    10min AMRAP
    15/12 cal row
    10 double DB hang clean & jerk 2x22,5/15
    20 air squat

  • 1.9.2025 SNATCH BALANCE Workout

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

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

  • 1.9.2025 SNATCH BALANCE Strength

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

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

  • 22.1.2025 FRONT SQUAT + BACK SQUAT Strength

    3+2@up to 65-70%, fs-%, rest btw sets 2-3min

  • 22.1.2025 CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK Strength

    *2 split jerk, split both side 1+1

    2× 1+1+1@barbell,
    1+1+2@up to 71-76%,
    1+1+1@76-81%,
    1+1+1@81-86%, rest btw sets 2min

  • 22.1.2025 SNATCH + SNATCH from ABOVE KNEE Strength

    *use straps

    2× 1+2@barbell,
    1+2@up to 65-70%,
    1+2@70-75%,
    1-2× 1+2@75-80%, rest btw sets 2min

  • Test #3 Max strict pull-up + max pull-ups (any) Workout

    Max strict pull-ups
    Rest 2 min
    Max pull-ups (kip; sup)
    Sc1: all banded
    Sc2: ring rows

  • Treeni 2 (TI) Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    then 2 rounds
    :20+20 sec of kb bottom up carrying (90/90)
    10 scapula pull ups + 10 kipping + hanging until 30-45 sec
    :15-20 parallette l-sit hod
    then 2-3x

    6-10reps of tempo bench press, go up on weighs
    1 half rope climb or 1 normal rope climb

    Strenght
    Bench Press 4x5reps@65-70-75-80% of 1rm
    perform 1 legless + 1 normal rope climbs right after bench or 2+2+2+2 rope climbs
    rest as needed bwn sets

    Skill/Condtioning/Quality training
    3-4 sets of:
    45 sec of max double unders (drag rope or normal rope)
    10-15 ghd sit ups
    quality set of ring/bar muscle ups or (c2b pull ups + push ups)
    rest 1:1 bwn sets (leave something in tank on each set, eli ykskään sarja ei loppuun asti vaan jää vajaaksi)

    Metcon
    10 min amrap
    3 strict hspu
    6 box jump overs @60cm
    9 pull ups
    voit myös tehdä tässä vaihdon toistepäin et otat 3 hspu + 6 pull ups + 9 box jump overs (you choose)
    target is 7-10 rounds.

  • Voima - Maanantai, tiistai Strength

    Uusi VOIMA-ohjelmointi starttaa! Pääliikkeinä perinteiset maastaveto, leuanveto, takakyykky sekä penkkipunnerrus.

    Harjoitus 4) Penkkipunnerrus

    Lämmittely 8min
    45sek ergo
    6 käsipainopenkki
    4+4 askelkyykkyhyppy
    10 alaspainallus suorin käsin; kepin ja kuminauhan avulla

    Penkkipunnerrus
    3x8, RPE 7 tai noin 60–70% 1RM tuloksessa
    - Prosentit ovat suuntaa antavia, tärkeintä on, että päivän RPE toteutuu.
    - Merkkaa tulokseen penkkipunnerruksen paino (bench press).

    Askelkyykky (käsipainot)
    3x8 per jalka, RPE 7
    - Yksi jalka kerrallaan askel taakse.

    Avustettu leuanveto lattialta istuen, myötäote
    3x8, RPE 8-9

    Sivulankku
    3x30-45sek per puoli