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

  • Köysihommia Workout

    20 x tupla
    20 x kyykky
    1 x köysi
    5 kierrosta

    Lennosta klo 18-20

  • For time Workout

    75 double-unders
    65/80-cal ergo
    75 double-unders
    60 sit-ups
    75 double-unders
    40 back squats (42,4/60 kg) (tanko lattiasta)

    SCALED WOD
    For time:
    50 single-unders
    40-cal ergo
    50 single-unders
    30 sit-ups
    50 single-unders
    30 back squats

  • Hip Thrust Strength

    5 heavy sets:
    6 Hip Thrusts
    - Rest 2min btw sets

  • Clean & Jerk (DELOAD) Strength

    3 sets:
    3 5-piste hinkkaus (pelkkä tanko)
    (1. Start (floor), 2. Under the knee, 3. Top of the knee, 4. Mid thigh, 5. Hips)
    - Rest 1min btw sets
    ————————————————————————————————————
    3 sets:
    3x (1 Pause Squat clean + 1 Pause Jerk)
    - Pause under the knee and catch of the Jerk
    - Build by feel, but keep it light and focus on quality
    - Rest 1-2min btw sets
    ————————————————————————————————————
    5 sets:
    2x (Clean & Jerk)
    Set 1: @55% 1RM Clean & Jerk
    Set 2: @60%
    Set 3: @65%
    Sets 4-5: @70%
    - No TnG lifts, drop the bar after each rep
    - Perfect lifts, make it count!!!
    - Rest as needed

  • Maanantai 24.11.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
    5+5 lunge elbow strech / curtsy step down from 50cm box
    :20-30 sec quadtruped shoulder taps

    Strenght
    Snatch Grip Push Press behind neck + overhead squat 4x4+4reps@65-70-75-80% of 1rm snatch
    rest 2-3 min bwn sets
    Front Squat 4x5reps@60-65-70-70% of 1rm
    rest 2-3 min bwn sets

    Accessory Work
    2-3 sets
    6-8 tempo bulgarian split squat (per side)
    12-16 kb gorilla row alternating hand
    30-40 bicycle crunches
    rest 2-3 min bwn sets

  • 24.11.2025 FRONT SQUAT Workout

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

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

  • 40 min tai 5 kierrosta tasaista vauhtia Workout

    40 min tai 5 kierrosta

    900/1250m Echo, 400/500m Soutu tai hiihto tai 800/1000m pyörä.
    45 istumaannosu
    15 Kahvakuula heilautus oikea käsi
    15 Kahvakuula heilautus vasen käsi
    15 Yleisliike kahvakuulan yli sivuttain

  • Tempaus yhdistelmä alkeet Strength

    Tempaus
    4sarjaa
    -2 @80-85%
    3sarjaa
    -1 90-95%

  • High Camp: Back Squat 3RM Strength

    In teams of 2 or 3, in 15 min, find your three rep max back squat.

  • Biceps & Triceps Workout

    Partner workout. I go / you go.
    At first you do 1 rep, then partner repeats. then 2, 3, 4...all the way to 10 reps. Then go to the next movement. Complete total of 2 rounds, rest as needed between the rounds.

    1,2,3...10 Shoulder press 30/20kg
    1,2,3...10 Barbell bicep curl 30/20kg
    1,2,3...10 Push-ups
    Rest