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

  • Voimanosto: to 2.4.2026 maastaveto Strength

    Maastaveto 2x1 (90-94%)

    Stoppikyykky 3x3x55%
    -3s stopit

    Painijan kyljet 4x10/10

  • 30.3.2026 PUSH PRESS Workout

    *you can use the "rebound jerk" method

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

    1@70%, 1@78%, 4×3@83%, 3+ reps@83% 1-2 reps left for final set, *goal in theory ~4-5 reps, pp-%, rest 2-3min

  • 30.3.2026 PUSH PRESS Strength

    *you can use the "rebound jerk" method

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

    1@70%, 1@78%, 4×3@83%, 3+ reps@83% 1-2 reps left for final set, *goal in theory ~4-5 reps, pp-%, rest 2-3min

  • 30.3.2026 SNATCH Strength

    2×3@barbell, 3@up to 75-80%, sn-%, rest 2min

  • Saturday Madness Workout

    Partner workout : (YG,IG)
    4x7 mins / rest 3 mins
    Alternate A&B
    Goal 1+ rounds in each set

    A)
    AMRAP in 7 mins of:
    40 Lateral Burpee Over Bars
    40 Back Squats, 60/43 kg (From rack)
    40 Alternating Dumbbell Snatches, 22.5/15 kg

    B)
    AMRAP in 7 mins of:
    40/30 Machine Calories
    40 Shoulder-to-Overheads, 60/43 kg
    40 (Chest-to-bar) Pull-ups/ jumping pull up

  • EasyWOD 2.4.2026 Workout

    Metcon
    For quality: amrap 30min
    Ergo 20cal/Run 4rds
    Then 3rds:
    Push up 10
    Sit up 10
    Ring row 10
    Air squat 10

  • WOD Workout

    In 20 mins do:
    Run, 1600m ( 8x200m)
    then in the remaining time, AMRAP of:
    20 Wall Balls, 9/6 kg,
    16 Alternating Dumbbell Hang Clean & Jerks, 22.5/15 kg
    12 Toes-to-bars

  • Gymnastics holds Workout

    4rounds:

    20s ON / 40s Off
    1) chin over bar
    2) ring support
    3) hollow hold
    4) hs hold

  • Warm up Workout

    WU: AMRAP8:
    10 cal row or ski
    10 swimmer
    10 banded flyes
    5+5 ring scap. pull + ring row

    banded flyes:

    ring scap pull:

  • NBT Kaverihumppa Workout

    3x12 min AMRAP’s with a partner

    I
    8 D-ball clean
    12 HSPU
    16 D-ball squat
    20 T2B

    II
    8 BMU / RMU
    12 DB hang squat clean 15/22,5 kg
    16 Renegade row /w push up
    20 Crossover

    III
    8 Squat snatch 30/45 kg
    12 Box jump over
    16 Single leg V-up
    20 m HS Walk