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

  • Basic WOD: Accessories Workout

    AMRAP15
    8+8 box step up
    10+10 side vups
    12+12 sideplank clamshell
    20 plate russian twist

  • Strength+Skill Workout

    TGU (15 mins )
    Find your best for the day in 5 sets
    - quality work!!

  • Strength Workout

    Front Rack Split Squats
    4 x 5 each 3s hold in bottom position. Rest 2:00
    - Hold knee 2cm off the ground during the pause!

  • 11.3.2025 Handstand Hold Workout

    Handstand hold

    Accumulate 2:00-5:00 on your hands*

    • Give yourself no more than 10-minutes to accumulate this time

    Movement options.
    Handstand hold → Freestanding → Facing the wall → Facing away from the wall

  • INTERVALS Workout

    Intervals:

    3-5sets:

    20 wallball
    10 ttb
    2 rope climb

    rest 2min between rounds

    TARGET UNDER 2-2,5MIN / SCALE REP SCHEME IF NEEDED

  • Wendler's clean and jerk week 1 Strength

    Clean and jerk:
    1. Round 37,5 % of max
    2. Round 45 % of max
    3. Round 55 % of max
    4. Round 60 % of max
    5. Round 67,5 % of max
    6. Round 77,5 % of max

  • NBT pelkkää lepoa 🤭 Workout

    6 rounds

    6 Front squat 40/60kg
    6 (s)Hspu
    6 MU/c2b/pull up
    6 PC&J
    6m HS walk (with 1 piruette) / seinäkävely
    6 box over Burbee

    Rest 90sec bethween every rounds

    Timecap 40min

  • DEADLIFT Strength

    Deadlift

    12-10-8

    E3MOM / 2-3 rep in tank

  • Torstai 20.2.25. BASIC Workout

    Warm Up
    2 rounds
    1:30 cardio machine
    10 gtoh with plate
    10+10 plate halos
    10 alt leg RDL
    10 plate squats

    Burgener Clean Warm Up

    Clean&Jerk Training for 15 minutes
    1-2 reps, hit set every 1-1,5 minute

    Metcon
    10 min amrap
    10 box jump, step down
    10 db clean+push press (alt hand, from floor)
    10 toes to bars or small kip knee raises

  • Torstai 27.2.25. BASIC Workout

    Warm Up
    3 rounds
    1 min air bike
    5+5 reverse lunges
    5+5 upright row
    25+25m single arm db oh walking R/L

    Strength
    TGU 3x3+3 reps, building in weights , keeping it light to moderate
    rest 1.5-2.5 min bwn sets
    ring push ups 3x6-12 reps
    rest 1.5-2.5 min bwn sets
    3 sets
    10 Dumbbell/kettlebell deadlifts + farmers carrying x 30seconds
    Rest 1.5-2.5 min bwn sets

    For Quality
    3 sets
    3-5 wall walks
    6-8 single arm db snatch per side(one side first)
    30 weighted russian twists + 10-15 tuck ups
    rest as needed