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

  • 27.2.2026 OHS Strength

    *snatch grip

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

    4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, sn-% / ohs-%, rest 2-3min

  • 23.2.2026 PUSH PRESS Workout

    *you can use the "rebound jerk" method

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

    4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, pp-%, rest 2-3min

  • Open 26.1 Warmup Workout

    AMRAP6:
    60s erg
    10 squat to hamstring
    10 banded press
    10 perf. stretch alt.

    6 x 20s on / 20s off:
    1) row or bike
    2) wallball (max 5-10 reps)
    3) box jump over

  • WOD Workout

    3 x 6:00 EMOMs; Rest 2:00 between each

    A)
    MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead @80/55kg
    MIN 2 - :40 Max Up-Downs
    B)
    MIN 1 - 5 Toes to Bar + 6 Shoulder to Overhead @60/43kg
    MIN 2 - :40 Max Up-Downs
    C)
    MIN 1 - 5 Toes to Bar + 8 Shoulder to Overhead @43/30kg
    MIN 2 - :40 Max Up-Downs

  • Strength Workout

    4 sets
    1 Push Press + 2 Push Jerk
    Start Moderate and build to/past heaviest workout weight

  • NBT EMOM40 Workout

    EMOM40

    1. 3 hang squat clean + 2 push jerk 50 / 70 kg
    2. 5 Ring muscle up / BMU / C2B / pull up
    3. 9 Heavy WB
    4. 12 KB Swing 24/32kg
    5. 12 m HS Walk
    6. 3 DB burpee DL + 4 DB thruster
    7. 12 GHD Sit up
    8. 9 (s)HSPU
    9. 12 T2B
    10. REST

  • Morning Intervals Workout

    4x
    New start every 8th minute

    A) 18-20/13-15 Cal Ski
    14-20 KB Swings
    18-20/13-15 Cal Row
    14-20 Shuttle Runs
    14-20 Wall Balls

    B) 18-20/13-15 Cal Bike
    14-20 DB Snatches
    18-20/13-15 Cal Row
    14-20 Shuttle Runs
    14-20 Wall Balls

  • Pe 20.2.2026 maastaveto Strength

    Etukyykky 3x3
    -kuorma ”ekan max5-viikon” paino

    Maastaveto 3x5x70%

    Jalkanostot maaten lisäpainolla 3x15

    Jalanloitonnus kumpparilla 3x20/jalka

  • ERG intervals Workout

    10 ROUNDS

    • 30 sec casual pace
    • 30 sec harder pace
    • 30 sec all out
    • 30 sec "almost rest" pace

    Score is total cals

  • Ma 20.4.2026 maastaveto max1 Strength

    Maastaveto Max1