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

  • Oly brothers 2 Strength

    1RM shoulderpress

  • Practice Workout

    Double unders for 10min

  • Strength Strength

    Overhead squat 5x3 reps (15 mins )
    - add weight each set
    - build to heaviest triple
    - optional : 5x3 Front squat
    - 90 sec rest btw sets

  • 8.10.2025 BENCH PRESS Strength

    BENCH PRESS + PUSH JERK IN SNATCH

    5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

    *tee PUSH JERK IN SNATCH heti PENKIN perään
    *jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

  • 8.10.2025 SHOULDER PRESS Strength

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

    5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

  • Höyry Workout

    A)
    YGIG 20min
    40 Cal
    24m Burpee boardjump
    30 Kp-tempaus
    RPE 7-8

    B)
    2X 6min 2min tauko
    1) 10 Cal kone 10 thruster tangolla
    2) 12 KP/KK Mave 12 viivajuoksu

    C)
    Loppuaika jähy
    Easy kone/hölkkä
    5+5 Lonkat ja kierto
    10 kepillä olkapäät

  • 091025 Torstai Workout

    DELOAD WEEK

    3 rounds (1min work / 20s rest)
    1. 30s/side single arm KB hang power clean
    2. Easy jog
    3. 30s/side single arm KB hang snatch
    4. Easy jog
    5. 30s/side single arm KB thruster
    6. Easy jog

    *Use light / technical KB weight

  • KE&TO 8-9.10.25. BASIC Workout

    Warm Up
    3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
    then 2 rounds
    3-5 inch worm + push up
    :30 Plank Hold
    5+5 slow and controlled single leg RDL R/L
    :30 active bar hanging

    Strenght
    Bench Press 8+8-6-6 reps @climbing up on weights
    perform 8-10 reps of double kb/db deadlifts after bench presses
    rest 2-3 min bwn sets

    Metcon

    3 sets, new set every 5 minutes (15minutes)
    40 seconds of air bike
    8-10 z-press with double db/kb press
    40 seconds of air bike
    8-10 chin ups

  • Strength Workout

    EMOM 16
    a, 2-3 wall climb
    b, L- hang x 20-30 sec
    c, ring support hold x 20-30 sec
    d, KB farmer carry heavy 40m

  • WOD Workout

    AMRAP 5:00
    1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat @60/43kg

    Option: AMRAP 5: 5 DB Light Thrusters 5 Burpee

    Banded Facepull-apart: 100 quality reps.