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

  • Treeni 1 (maanantai) Workout

    Warm Up
    3-5 min easy to moderate rowing, add speed as you like
    then
    band pulls + banded hip activation 6-8 minutes total time
    then
    some dynamic mobility
    then
    barbell warm for snatch with empty barbell as you like 5-10 minutes total time

    Weightlifting
    flat foot snatch + pause ohs
    3x2+2 reps @35-50%
    tempo snatch + snatch (pause on receiving position)
    3x2+1reps @60-75%
    snatch
    3-5x (80-90%x1, rest 15-20sec 80-90%x1, rest 15-20sec 80-90%x1)
    rest 1.5-2.5min bwn sets

    rest few minutes and start clean&jerk training

    power clean+ tempo clean + push press + split jerk (pause on catch)
    3x1+1+1+1@35-50%
    slow clean + squat clean +split jerk (pause on catch)
    3x1+1+2reps @60-75%
    squat clean + split jerk
    3-5x (80-90%x1+1,rest 20-30sec 80-90%x1+1)
    rest 2-3min bwn sets

    HUOM PAINONNOSTOSSA VOIT PELAILLA KUORMIEN KANSSA, MENNÄ NOUSEVILLA KUORMILLA. ESIMERKKI:
    set 1 ) 75+75+75% , set 2) 80+80+80%. set 3) 85+85+85% , sets 4+5) 90+85+80% tms.

    Metcon (85-95% effort)
    4 sets 1.5 min on / 1.5 min off
    odd : 12-15 burpee over rower + amrap of rowing
    even : 45 sec of bar muscle ups or burpee c2b pull ups+ amrap of heavy wall ball shots

  • 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

  • Cleanit ja Thrusterit Workout

    AMRAP 12 min

    2 x Squat Clean
    2 x Clean and Thruster
    2 x Push Jerk
    10 x Linkkari

    50-60%

  • 16.4.2026 Road to 5k ( omatoiminen ) Workout

    Treeni 2 – intervallit

    10 min very easy
    6 × 200 m reipas
    palautus 200 m kävely tai hidas hölkkä
    5–10 min very easy