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

  • Torstai 7.5. Strength

    Takakyykky 6x3

  • Ke 6.5.2026 penkki Workout

    Band-pull-aparts 5x20-30

    Sotilaspenkki 5x8x60%
    -1s stoppi

    Etunojapunnerrus x Amrap
    Vipunostot sivuille x20
    Hauiskääntö tangolla x20
    -3 kierrosta
    -superina

  • Romanian deadlift. Strength

    Romanian deadlift (sjmv) 3x12.

  • WOD Workout

    Aikaa vastaan

    10-1
    Raakatempaus 40/30kg
    20 Tuplaa

    TC: 15min

  • 1.5.2026 CLEAN + JERK Strength

    *lähestyminen esim. ~25min, 9 kertaa tangossa käynti

    2×2× 1+1@barbell (~25min),
    1×2× 1+1@40% (20min),
    1×2× 1+1@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

    tai

    *lähestyminen esim. ~18min, 7 kertaa tangossa käynti

    2×2× 1+1@barbell (18min),
    1×2× 1+1@40% (15min),
    1×2× 1+1@60% (12min),
    1+1@75% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

  • Painonnosto vk 17 Saksikyykky Strength

    Saksikyykky YT saksiin -vastaanottoasennossa (eli tanko OH-asennossa, ylöstyönnön oteleveys)
    Tehdään molemmin jaloin. 10 toistoa sarjassa per jalka. Voi pitää tauon ja laskea tangon maahan tai telineisiin jalkojen välissä.
    n. 40% YT saksiin yhden toiston maksimista.
    Yhteensä kolme sarjaa.

  • 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