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

  • WOD Workout

    5 rounds for time of:
    60 Double Unders/ 90 Single Under
    20 V-ups
    10 Dumbbell Hang Clean & Jerks, 2x22.5/15 kg

    Timecap : 15 mins

  • WOD Workout

    Aikaa vastaan

    Cash in:
    500 m juoksu/ kone

    2x
    20 T2B
    20 Etukyykky 35/50kg

    Buy out:
    500m juoksu/kone

  • WOD Workout

    YGIG 15 min

    30 Tuplaa/Sinkkua
    6 C&J 45/60 kg
    90s Amrap kalorit/kierros

    TULOS= Kalorit

  • Saturday Madness Workout

    Partner workout

    For time:
    2 rounds of:
    10 Synchronized Devil Press, 22.5/15 kg
    20 Box Jumps, 60/50cm (YG, IG)
    15 Synchronized Alternating Dumbbell Hang Clusters, 22.5/15 kg
    20 Box Jumps, 60/50cm
    20 Synchronized Dumbbell Snatches, 22.5/15 kg
    20 Box Jumps, 60/50cm
    -- then --
    2 rounds of:
    20 Bar Muscle-ups (YG, IG) / Strict pull ups
    10 Synchronized Burpees
    25 Handstand Push-ups (YG, IG) / Box hspu/ regular push up
    10 Synchronized Burpees
    30 Alternating Pistols (YG, IG) / Weighted box step up @22,5/15kg
    10 Synchronized Burpees

    Timecap: 30 mins

  • METCON Workout

    For time:

    30 ttb
    20 burpee over bar
    15m hs walk
    10 OHS@60/40kg
    15m hs walk
    20 burpee over bar
    30 ttb
    .
    .
    Scaled For time:

    20 ttb
    20 burpee over bar
    5 wall walk
    10 OHS@50/35kg
    5 wall walk
    20 burpee over bar
    20 ttb

    TARGET UNDER 19MIN, TIME CAP 15MIN

  • 16.10.2024 DEFICIT SNATCH DEADLIFT Strength

    *put the red platform under your feet

    6@70%, 6@75%, 6@80%, sn-%, rest btw sets 2min

  • 16.10.2024 FRONT SQUAT Strength

    + 3x PAUSE QUATER BACK SQUAT JUMP *2-3se pause, do the jumps with the drop sets, 20% bs-%

    5@up to 75%, then DROP SETS 4-5x5@-10%, fs-%, rest btw sets 3min

  • Parin kanssa kohti Vappua Workout

    Alkavalla 3 min. (kesto 24 min)

    1.100m juoksu viestinä maksimitoistot (yksi toisto 100m)
    2. Maksimi toistot rinnalleveto työntö 43/30kg (vuorotellen).

    3.100m juoksu viestinä
    4. Maksimi toistot Tempaus 43/30kg

    5.100m juoksu viestinä
    6. Maksimi toistot Thurster 43/30kg

    7.100m juoksu viestinä
    8. Maksimi toistot rinnalleveto 43/30kg

  • Maanantai 28.4.25. FN (kevennys viikko) Workout

    Warm Up
    Band Pulls + Banded Hip Activation
    then some mobility as needed
    then barbell prep for 2 sets of snatch and clean&jerk
    5 snatch pulls
    5 hang muscle snatch
    5 overhead squats
    5 power snatch
    rest 1 min
    5 muscle cleans
    5 front squats
    5 tall cleans (start on power catch and last 2 reps to squat)
    3+3 split jerk (tuttu puoli 3sti ja ei tuttu 3sti) OR 5 PUSH jerks
    rest 1 min bwn set

    Weightlifting
    Build to 70-80 % of squat or power snatch with small jumps
    rest 1-2 min bwn sets
    then hit 5x1 rep @70-80% of 1rm (pause on catch)
    rest 1-2 min bwn sets

    rest 3-5 minutes and start clean&jerk

    Build to 70-80 % of clean&jerk with small jumps (squat clean + push or split jerk)
    rest 1-2 min bwn sets
    then hit 5x1 rep @70-80% of 1rm
    rest 1-2 min bwn sets

  • Voimanosto: ma 28.4.2025 penkki1 Workout

    Penkkivariaatio (valitse yksi):
    -1lankun penkki
    -2 lankun penkki
    -lattiapenkki
    —> nousu päivän max5, vähennä 10-20% ja sillä 3x8

    Etunojapunnerrus 3x amrap

    Ojentajat kumpparilla 4x25

    Vipunostot taakse 4x25