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

  • Rengasjuttuja Workout

    Rengasjuttuja klo 18-19. Woimia temppujen jälkeen.

    Lepoviikko käynnistyy.

  • Kinkkujumppa Workout

    Kevyttä ohjattua kinkkujumppaa klo 14. Herätellään kehoa.

  • Kaveriwod Workout

    Kaveriwod klo 15 boksilla.

    Tulkaa paikalle siinä about klo 14:45 - 14:55. Aloitellaan klo 15 käymällä hieman liikkeitä läpi.

  • Me 24.11.2025 penkki max1 Strength

    Penkki Max1

  • Warm up Workout

    8 min for quality:
    30s SU->DU
    6-10 medball snow angel with small plates
    6+6 adductor rdl
    10 banded rows

    medball snow angles with small plates:

    adductor rdl:

    Banded rows:

  • Treeni 3 (TO) Workout

    Terwa Throwdown karsintalaji.
    Laji 2 Part A

    A PART (00:00-04:00)

    4 minutes to find max load for a complex:

    2 Cleans + 2 Front squat + 2 Jerk

    SUORAAN TOISEEN OSIOON

    B PART (04:00-8:00)

    4min AMRAP (As Many Reps As Possible):

    30 Double unders

    15 Push press

    30 Double unders

    15m Handstand walk (3x5m)

    30 Double unders

    max Thrusters in the time remaining

    ♀ 42,5 kg

    ♂ 60 kg

    WORKOUT VARIATIONS

    RX, Masters 35–39, 40-44, 45-49

    ♀ 42,5kg

    ♂ 60kg

    Masters 50–54, 55–59

    ♀ 35 kg, 6 Wall walk

    ♂ 50kg, 6 Wall walk

    Masters 60+

    ♀ 30 kg, 6 Wall walk

    ♂ 42,5kg, 6 Wall walk

    Jos et tee karsintalajia niin Ota tähän toi pn.

  • STAMINA Workout

    20min Amrap
    12 cal ergo
    10 Toes to bar/hanging knee raises
    8 burpee box jump over
    6 Thruster (42,5/30kg)

  • Treeni 2 (tiistai) Workout

    Warm Up
    4x40s easy + 20s moderate + 10s fast rowing/ski erg (2xboth), rest 20s bwn sets.
    then 2 rounds with 10/15kg dumbbell
    5+5 single leg rdl + clean + press
    5+5 db snatch
    5 burpee pull ups

    Strenght
    Pause Bench Press 3x3reps@55-70%
    perform 12-16 kb gorilla row total after bench pressing @24/32kg's
    rest 3-4 min
    then 8-10 min emom of:
    1 bench press @75-85%

    Weightlifting
    tall clean + press to split 3x3+3reps@25-30%
    slow power clean + slow clean + slow excentric push jerk + split jerk 3x1+1+1+1reps@35-50%
    power clean + tng squat clean + push jerk + split jerk 3x1+1+1+1reps@60-65-70%
    then 3-5 min emom of:
    1 power clean + 1 front squat + 1 split jerk @75-85% of 1rm

    Metcon (85-90%)
    For Time (Jackie)
    1000m row
    50 barbell thrusters
    30 pull ups

  • WOD Workout

    00:00-05:00
    A
    For time:
    27/21 Machine Calories
    21 Bar Facing Burpees
    15 Thrusters, 43/30 kg

    05:00-10:00
    B
    For time:
    27/21 Machine Calories
    21 Toes-to-bars
    15 Box Jump Overs, 60/50cm

    10:00-15:00
    For time: A

    15:00-20:00
    For time: B

    Goal: sub 4 mins each set!

  • MA&TI 24-25.11.25. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    4 inch worm + push up
    4 russian baby strech
    8+8 plate thrusters
    8 plate gtoh + halo
    then take warm up set for squat 2 times and go for 5 reps.

    Strenght
    Back Squat 4x5reps@light/mod to mod/heavy
    rest 2-3 min bwn sets
    Push Press 4x5reps@light/mod to mod heavy
    rest 2-3 min bwn sets

    Accessory Work
    2-3 sets
    8-10 double db power cleans from floor
    10-12 front rack walk lunges
    16-24 alt leg v-ups
    rest 2-3 min bwn sets