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

  • 27.8.2025 BACK SQUAT Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, rest btw sets 2-3min

  • 25.8.2025 SNATCH BALANCE Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sn-%, rest btw sets 2-3min

  • 25.8.2025 SNATCH BALANCE Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sn-%, rest btw sets 2-3min

  • EasyWOD 18.8.2025 Workout

    Voima
    E2MOM, 4 rounds
    12 DL w/2kb's

    WOD
    For time:
    12-9-6-9-12:
    goblet squats
    12-9-6-9-12:
    Calorie ergo

  • Voimanosto: ti 19.8.2025 kyykky Strength

    Kyykky 3x2 (80-87,5-95%)

    Stoppi-kyykky 3x5x50%
    -3s stoppi

    SitUps 3x8
    -lisäpaino

  • 22.8.2025 BOX FRONT SQUAT Strength

    BOX FRONT SQUAT + JERK DRIVE

    *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös

    2+3@barbell, 2-3× 2+3@75%, fs-%, rest btw sets 2-3min

  • 22.8.2025 CLEAN + SPLIT JERK Strength

    *split jerk to the other side on the next set

    2×2× 1+1@barbell, 1+1@up to 71-76%, 2×2× 1+1@76-81%, jerk-%, rest btw sets 2min

  • 22.8.2025 SNATCH Strength

    2×3@barbell, 1@up to 70-75%, 2-3×1@75-80%, sn-%, rest btw sets 2min

  • Höyry Workout

    A)
    3 kierrosta
    3min /15s vaihdot
    Kone
    6 säkkiä olalle 6 kyykkyä säkin kanssa
    Juoksu
    20 vuorikiipelijää 16 KP-tempausta
    RPE 7-8

    5min tauko

    B)
    2x 5min ON 2min OFF
    1.15cal 12 burpeeta
    2.500m juoksu loppuaika: max seinäpallo
    RPE 8-9

    C)
    Jähy 15min

    5min
    kone

    5min
    hölkkä tai kävely

    5min 10× liike
    Kyykystä ojennus
    Pohjevenytys
    Rento roikunta

    RPE 4-5

  • For time with a partner Workout

    20 synchronized burpees
    20 rope climbs
    20 synchronized burpees
    20 wall walks
    20 synchronized burpees
    20 Bar muscle-ups
    – Share the rope climbs, wall walks, and muscle-ups as needed.

    Scaled WOD
    For time with a partner:
    10 synchronized burpees
    20 pull-to-stands
    10 synchronized burpees
    20 inchworms
    10 synchronized burpees
    20 Banded strict pull ups
    – Share the pull-to-stands, inchworms, and pull-ups as needed.