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

  • Monday Strength

    Deadlift
    3x12 (easy lift)
    3x4 (heavy)

    EMOM
    Bear complex
    Db snatch

  • Painonnosto Workout

    Tempaus

  • Deadlift Strength

    5 sets:
    3 Deadlifts @75-80%
    - Singles, no TnG!
    - Rest 2min

  • 12 min Alkavalla minuutilla Workout

    12min alkavalla minuutilla

    1. 5 maastaveto @70%
    2. 8-12 rengassoutu
    3. max toistot singeli naruhyppy

  • Treeni 1 (MA) Workout

    Warm Up
    3 rounds
    40/20/10s echo bike, add speed
    15 glute bridges/8+8 single leg hip bridges/15 ghd hip extensions
    6-8 half kneeling kb bottom up press R/L @12-16-20kg
    6-8 tempo pause goblet squat @12-16-20kg

    Strenght
    Build to 1rm Pause Back Squat (VARMISTAJAT TAI VARMISTUSRAUDAT MUKAAN)
    5-5-3-3-1-1-1-1-1 reps, start first 1 rep around 80% of 1rm
    rest as needed bwn sets
    Build to 3rm Pause Shoulder Press (pause on front rack)
    3x5reps@50-75% of 1rm and 3x3reps@75-93% of 1rm
    rest as needed bwn sets

    Optional Accessory Work
    2x8-10 R/L bulgarian split squat @12-16/16-24kg's
    rest 20-30s bwn legs, 2 min after full set
    2x8-10 R/L single arm db push press@RX+ DB
    rest 20-30s bwn hands, 2 min after full set

    Metcon Prep for rowing 2x40/20/10s with 1 min rest bwn set

    Metcon (zone 3-4)

    4 rounds
    300m row@2km pr pace
    straight to 800m @1-5 sec slower than 5 km pr pace
    rest 2 min bwn rounds

  • WOD Workout

    5 rounds, 1 min each, for max reps of:
    12/8 Machine Calories
    max reps in remaining time USA KB Swings, 24/16 kg
    Rest 1 min

    Extra:
    3 rounds for quality of:
    10/10 Pallof press
    10 Lying Windshield Wipers

  • Monday Madness Workout

    AMRAP 30 mins with Partner
    10 Hang Power Cleans @60/43kg
    10 Bar Facing Burpees
    200 Meter Run

    • Goal: One partner completes a full round while their partner rests. Bar loading should be lightish and unbroken. 6+ full rounds/person

    Extra:
    DB Hammer Curls: 2:00 x max reps.
    - Goal: 40+ Reps

  • 18.4.2025 Row 24h Workout

    Row 24h

  • WOD Workout

    AMRAP 15 mins:
    10 Kettlebell Goblet Squats, 24/16 kg
    20 Russian Kettlebell Swings, 24/16 kg
    40 Double Unders / 60 SU

    Goal: 5+ rounds.

  • Sunnuntain Pitkä Workout

    YGIG 45min laadukkaasti 2-3hlön tiimissä

    40 cal laitteella
    40 Kahvakuulaheilautusta
    40 cal laitteella
    20 Pystypunnerrusta (tanko/kp)
    40 cal laitteella
    20 Sivutaivutusta kahvakuulalla