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

  • Vappu päivän open gym jumppa Workout

    EMOM 40 min (8-min cycle x 5 rounds)
    -Move through the stations at your own pace
    -Each minute = start the assigned work, rest for the remaining time

    1) 50 sec easy bike/row
    2) 10–14 wall balls (6/9 kg)
    3) 5+5 KB snatch (12/16kg)
    4) Rest
    5) 50 sec easy bike/row
    6) 4–6 HSPU
    7) 8–12 kipping chest to bar
    * or 3–6 bar muscle-ups
    8)Rest

    Stimulus

    -Moderate, sustainable conditioning
    -Alternate between cyclical work and skill-based movements
    -Focus on quality and consistency, not intensity

    RPE

    -RPE 6–7
    -You should feel like you’re working, but never close to failure

    Pacing & Tips

    -Keep bike/row truly easy → this is your recovery
    -Choose reps that allow you to finish each minute in ~30–40 sec
    -rest should feel intentional, not forced
    -If you start missing reps or rushing → scale immediately

    SCALING OPTIONS

    • Wall balls: lighter weight / lower target
    • KB snatch: reduce weight or switch to Russian swing
    • HSPU: box pike / DB shoulder press
    • C2B / BMU: pull-ups / banded / ring rows

    WARM-UP (10–12 min)

    General (5 min)
    2 min easy bike/row
    then 2 rounds:
    10 air squats
    10 shoulder taps in plank hold
    10 light KB deadlifts

    Specific (5–7 min)
    1 round:
    8 wall balls (light)
    5+5 light KB snatch
    4–6 pike push-ups
    6–8 pull-ups or rows
    Goal: elevate heart rate + prep shoulders

    COOLDOWN (5–8 min)

    2–3 min easy bike/row (very light)
    Then:
    30–45s couch stretch / leg
    30–45s lat stretch / side
    30–45s chest/shoulder opener

    *FINAL NOTE *

    This is not a competition workout.
    If done right you finish feeling worked, not destroyed.

    Stay smooth. Stay consistent. Leave 2–3 reps in the tank.
    - Coach Minna

  • Warm up Workout

    10 min for quality:
    3 min general warm up
    rest of time:
    10 90/90 hip rotation to hip extension alt
    6+6 quad stretch with 1-leg deadlift
    10 calf raises
    10+10 miniband standing hip external rotation
    10 bodyweight cyclist squat

  • Bench Press Strength

    5x6 Bench Presses @80%
    - Rest as needed

  • SHOULDER PRESS Strength

    Shoulder press

    10-8-8-6

    E3MOM / 2-3 REP IN TANK

  • Voimanosto: ma 20.4.2026 kyykky max1 Strength

    Kyykky Max1

  • Painonnosto vk 17 RiVe-veto Strength

    RiVe-veto (clean pull)
    5x60%
    3x80%
    3x85%
    3x90%
    3x90%

  • 24.4.2026 CLEAN + SPLIT JERK Strength

    1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min

  • Painonnosto vk 17 Ylöstyöntö-kompleksi Strength

    2 ylöstyöntö tasajalkaa (push jerk) + 1 ylöstyöntö saksiin (split jerk)
    60-70%
    Kolme kertaa kompleksi läpi. Prosentit parhaan ylöstyönnön yhden toiston maksimista.
    Omavalintaiset verryttelysarjat esim. 35, 45, 55 %.
    Hyvä paikka opetella/kerrata tekniikka tangon laskemisesta takaisin eturäkkiin:
    https://www.catalystathletics.com/video/1361/How-To-Lower-Jerks-Without-Dying/

  • With Pair Workout

    AMRAP 20 min With Pair

    10 Power Clean 30/50 kg
    20 DB Snatch 10/15kg
    20 T2B
    40 Mountain Climber

    Lukumäärät puoliksi parin kanssa. Yksi liike lukumääriltään valmiiksi ja sitten seuraavaan liikkeeseen.

  • Sunnuntain Pitkä Workout

    4x 10min / 30s tauot

    1)
    4min Kone
    6+6 Yhden jalan mave
    5+5 Sivukyykky

    2)
    10 kyykystä ojennus
    6-8 lapapunnerrus
    Tangolla 6-8
    Hyvää huomenta
    Valakyykky
    Kylkitaivutus

    3)
    4min Kone
    10 Rengassoutu
    Kumpparilla olkapäät 6-8
    Ulkokierto, sisäkierto ja Vipunosto

    4)
    6m Ballerina kävely
    6m Ankka kävely
    6m 4-osan lunge
    5+5 Rintarangan kierto konttausasennosta