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

  • Voimanosto: ma 3.2.2025 penkki Workout

    Penkki 15x40%, 12x50%, 10x60%, 8x70%, 75-77,5% x amrap

    Vipunostot taakse/sivuille/eteen 3x20/20/20

    Pystypunnerrus käsipainoilla 3x15-20
    Pystysoutu käsipainoilla 3x15-20
    -superina

    Ojentajat käsipainoilla maaten 3x10-15
    Ojentajat kumpparilla 3x20-30

  • Hauistabata Workout

    8x 20s/10s

  • NBT Schröderin portaat Workout

    AMRAP 36min w/ buddy (YGIG):

    10 Power Snatch 60/40kg
    12 SA DB Push Press 22,5/15kg
    14 T2B
    16 HSPU
    60 DU
    16 KB Swing 32/24kg
    14 Box Jump
    12 (Ring) Pull Up
    10 SA Devils Press 22,5/15kg

  • NBT SNATCH Strength

    E2,5MOM x 5

    Heavy Single 80-102%

  • 24.1.2025 Front Squat + Back Squat Workout

    Front squat + back squat

    5 + 6-10 @ 78-84%1RM FS (2 RIR on FS)
    4 + 6-10 @ 80-86%1RM FS (2 RIR on FS)
    3 + 6-10 @ 82-88%1RM FS (1-2 RIR on FS)

    Rest 3:00 – 4:00 b/t sets

  • "Tyler" Workout

    Hero WOD: "TYLER"

    5 Rounds For Time of:

    7 (ring) Muscle-Ups
    21 Sumo-Deadlift High Pulls (43/29 kg)

  • Treeni 4 (PE) Workout

    Warm Up
    2 rounds
    15/20 air bike, add speed
    10+10 db snatch / db ohs or thruster
    20 hip bridges/10+10 single leg hip bridges
    20 hollow rocks
    then 2-3 sets for warm up/skill
    30-50 double unders
    5 db hang snatch + 5 ohs/thruster (oikea)
    5 db hang snatch + 5 ohs/thruster (vasen)
    rest 1-2 min bwn sets

    Strenght
    3x2 push press behind neck + 2 tempo/pause ohs @35-50%
    rest as needed bwn sets
    3-5 sets of : 5reps of Pause Overhead squat @60-80%, on last set 1-2 RIR (pause 1 sec at bottom)
    rest 2-3 min bwn sets
    Build to heavy 5 rep set on Pause Bench Press
    2x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR. (pause at chest)
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Metcon prep
    2 sets
    10 db bench, add weight
    5 toes to bars
    5 wall ball shots

    Metcon (zone 3-4)
    2 sets
    3 rounds for time
    10 double db bench press @15/22.5kg's
    10 toes to bars
    10 wall ball shots @20/14lbs
    rest 3 min bwn set
    time target is sub 4-6 min per set. (on db bench press, keep quality on movement)

    (Optional) Accessory Work
    2-3 sets of shoulder maintenance
    10 reps of each : front raises, side flyes, reverse flyes with 5kg's + 10/10 external rotation @2.5kg
    rest as needed bwn sets
    2-3 sets of midbody holds . 45sec side plank R/L straight to 45sec front plank
    rest 1-2 min bwn sets

  • BACK SQUAT Strength

    Back squat

    4x4 (4s pause)

    E3MOM / 2-3+ RIR

  • WEIGHTLIFTING 090316 Strength

    Squat clean from blocks, bar at knee hight

    2rep x 5set, 80% of your 1RM

  • PartnerWOD AMRAP 30 Workout

    2KB/DB farmers carry 4 rounds (käytävä)
    1000-m row
    240-m KB/DB front-rack carry 4 rounds (käytävä)
    1000-m ski/2000m C2Bike
    - you go, i go