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

  • Bench Press Strength

    6x4 Bench Press @75-80%
    - Rest 2-3min btw sets

  • WOD Workout

    In 12:00
    50 Wallballs @9/6kg
    40 Barbell Bent over row @50/35kg
    30 Machine cals
    20 Front squat @50/35kg
    Remaining time AMRAP: Wallballs

    OPTIONAL COOLDOWN
    2-3 sets for quality
    20 banded pull through
    10/10 pallof press
    30"/30" pigeon stretch

  • INTERVALS Workout

    3rounds:

    90s ON/30s OFF
    1) echo
    2) walking lunge
    3) kb farmer carry
    4) burpee broad jump

  • BASIC CONDITION Workout

    25min Amrap with a partner:
    60-cal Ergo
    20 strict pull ups
    –You go, i go

    Scaled WOD
    25min Amrap with a partner:
    40-cal Ergo
    10 strict pull ups (kuminauha/matala tanko)
    –You go, i go

  • 10.4.2026 CLEAN + SPLIT JERK Strength

    *työnnä joka sarja eripäin

    2×2× 1+1@barbell, 1+1@up to 85-90%, jerk-% rest 2min

  • 10.4.2026 SNATCH Strength

    2×3@barbell, 1@up to 85-90%, sn-% rest 2min

  • Warm up Workout

    WU: AMRAP8:
    10 cal row or ski
    5+5 lying Y+T-raise
    5 squat to hamstring
    5+5 banded plank row
    5 narrow pushup

  • WOD Workout

    6 rounds, 1 min each, for max reps of:
    5 Power Cleans 60/43 kg
    max reps in remaining time Machine Calories
    Rest 1 min

    Rx+: Power Snatches @ 50/35kg

  • WOD Workout

    5 Kierrosta aikaa vastaan

    10 Mavea 95/65
    2 Seinäkävelyä
    6 Tangon yli burpeeta

    TC: 15min

  • 8.4.2026 SNATCH PULL Strength

    *use straps

    3×3@95-105%, sn-%, rest 2-3min