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

  • 24.3.2025 SNATCH PULL Strength

    2@100%, 2@105%, 2@110%, sn-%, rest btw sets 2min

  • 24.3.2025 BACK SQUAT Strength

    2@up to 78%, rest btw sets 2min

  • MA&TI 10-11.11.25. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
    5+5 lunge elbow strech / lateral box step ups
    :20-30 sec quadtruped shoulder taps

    Strenght
    Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3reps@light to moderate weight
    rest 1.5-2.5min
    Thrusters 8+8+6+6reps@add weight each set
    rest 1.5-2.5min

    Accessory Work
    2-3 sets
    8-12 weighted box step ups
    16-20 kb gorilla row alternating hand
    20-24 bicycle crunches
    rest 2-3 min bwn sets

  • Voimanosto: ti 11.11.2025 kyykky Strength

    Kyykky 2x3x70%, 2x2x80%, 3x1 (85-90-95%)

    Yhden käden kulmasoutu 3x20 / puoli

  • Painonnosto - Maanantai Workout

    LÄMMITTELY
    Muscle snatch + Valakyykky,
    2 x 5+5

    Raakatempaus polvelta + Snatch balance,
    2 x 4+4

    Tempaus + Polven alta tempaus,
    3 x (2+2)

    Nosta painoa lämpöjen edetessä.

    TEMPAUS

    Tempaus + Polven alta tempaus,
    5 x (1+1) @ 77-82%
    3 x (1+1) @ 82-87%
    Nosta 2:00 minuutin välein.

    TAKAKYYKKY

    4 x 3 @ 85-87%
    Nosta 2:00 min välein

    BONUS

    Apuliikkeet,

    3-4 Kierrosta:
    6/6 1-Käden pystypunnerrusta
    6/6 1-Jalan romanialainen maastaveto
    6/6 1-Käden kulmasoutu
    12 Deadmarch pyöreällä selällä, kahdella käsipainolla.

    :30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

  • 9.11.2025 EasyWod Workout

    AMRAP 15, in Teams of Two

    40 Hang to Hand KB Swing 24/16kg
    50 Push-Ups
    60 Sit-Ups
    70 Air Squats

    Split resp as you like.

  • Treeni 4 (PE) Workout

    Mobility Flow and Foam rolling for 15 minutes / movement prep as needed
    then
    Metcon (at 65-75% effort)
    Rounds 1+2
    4-5 min easy run + 2xshort hs walk (obstacle, pirouette or just walk/wall walks, resting 30-45s bwn set
    Rounds 3+4
    4-5 min easy ski + 2x1-5 ring/bar mu , rest 30-45s bwn set
    Rounds 5+6
    4-5 min easy run + 2x4-6 pistol squats, resting 30-45s bwn set
    Rounds 7+8
    4-5 min easy ski + 2x15-20 sec of drag rope du/normal du or 4-6 high box jump overs, rest 30-45s bwn set

    älä mittaa matkaa kardiossa ollenkaan vaan keskity pitämään se pk 1-2 alueella vaan.

  • Voimanosto: ma 3.11.2025 penkki Strength

    Penkki 3x85%, 2x90%, 1x95%

    KapeaPenkki 3x6x70-80%

    Vipunostot maaten 3x20
    Band-pull-aparts 3x20
    -superina

  • NBT Max Reps of Fun Workout

    120sec on/ 90 sek off
    3 rounds (A,B,C,D,A,B jne)

    A)
    4 Power Snatch 40/60kg
    8 Bar over burpee
    MR BMU

    B)
    60 DU’s
    MR Hswalk (with pirouettes)

    C)
    8 DDB reverse lunge (17,5/22kg)
    8 DDB Push Jerk
    MR (S)HSPU

    D)
    12 T2B
    12 V-UP
    MR Ring dip/ Rmu

  • 081125 Lauantai Workout

    DELOAD WEEK

    Every 90s for 4 rounds
    1. 3 rope climb
    2. 3 Turkish get-up right
    3. 3 Turkish get-up left
    4. Moderate/easy bike erg or echo bike