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

  • 22.11.2025 Weightlifting Workshop Workout

    SNATCH

    WarmUp 10-15min: 2 rounds

    10× Deadman to barbarian *plate
    6+6× World's greatest stretch with hamstring stretch *with light plate
    10× OH russian twist *plate
    6+6× Cossack / Side squat

    SNATCH DRILL: 2-3 × 3 reps

    1. snatch lift off
    2. snatch pull to hip from knee
    3. snatch pull from knee *navan korkeus
    4. snatch high pull from power position *kyynärpäät edellä
    5. muscle snatch from power position
    6. ohs
    7. drop snatch *lähtö tasajalalta

    = snatch

    *Valitse haastavin harjoite (drill) ja tee se ensin ja heti perään tempaus.
    *Ota tarvittaessa tempauksen toinen tanko.

    Kuorma:

    *Drill: ~30% .... ~100+%, sn-% *katsotaan tarkemmin harjoitteen mukaan
    *Snatch: 60-70%, sn-%

    3-4× 3+2@ 1.-7. drill + snatch
    3-4× 3+2@ 1.-7. drill + snatch

  • Day 47.2 Strength

    Back Squat 1 RM

  • EMOM x 30 Workout

    EMOM x30

    1) bike
    2) 10 pull up + 10 kbs
    3) rest / or 20-40s plank hold

  • GRETTEL w Pair Workout

    GRETTEL parin kanssa

    10 rounds for time:

    3 Clean + Jerk 40/60kg
    3 Burpee over barbell

    (5 kierrosta per henkilö, kierrokset vuorotellen)

  • Strength Workout

    Superset x 4 rounds
    Single Arm Half Kneeling Tornado Press x 8 each.
    Rest 45s.
    Single Arm KB Row with Rotation x 8 each.
    Rest 45s.

  • 24.10.2024 Bike Erg Intervals Workout

    BikeErg intervals (FTP)

    3 x 12:00 @ 95-100%FTP20

    – 5:00 @ 40-60%FTP20 recovery –

    Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 12:00 of work (95-100%FTP20), followed by the 5:00 recovery interval @ 40-60%FTP20.
    Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

  • WOD Workout

    5 rounds for time of:
    15 Dumbbell Shoulder-to-Overheads, 2x22.5/15 kg
    Dumbbell Farmer Walking Lunge, 22.5/15 kg, 15 m (2x7,5m)
    15 Toes-to-bars

    Timecap: 20 mins

  • 3x8 Dumbbell bench press Strength

    3x8 dumbbell pench press. Go heavy.

  • BASIC CONDITION Workout

    AMRAP 20 with a partner:
    Max-cal on any machine
    – From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
    – From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
    – Partners can only accumulate calories if their partner is holding or hanging.

    Scaled WOD
    AMRAP 20 with a partner:
    Max-cal on any machine
    – From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.
    – From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.

  • Conditioning Workout

    EMOM40

    1. 45s shuttle run
    2. 8-10 turkish sit up
    3. 8-10 ring row
    4. 10 + 10m DKB mixed carrry (oh & front rack)
    5. rest

    Rpe 3-3.5 Vauhti ja painot huomioiden rpe.