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

  • SKILL Workout

    Kipping pull up/C2B

    E2MOM, 5 rounds
    3-10 pull up/c2b
    8-12 burpee to target

  • Tour De Pieksänjärvi Workout

    Päivän treeninä maastopyöräillään Pieksänjärven ympäri, lähtö klo 11.00 salin pihasta. Retken kesto on noin 2-2,5 tuntia.
    Suurin osa reitistä on asfaltti- ja hiekkätietä, mutta myös muutamia metsä/polkuosuuksia on matkan varrella. Matkaa kertyy noin 30km.

    Ilmoittautuminen normaalisti WodConnectissa

  • Push Jerk + Split Jerk (DELOAD) Strength

    5 sets:
    2 x (1 Push Jerk + 1 Split Jerk) @60-65% 1RM Split Jerk
    - Rest 2min btw sets

  • Treeni 5 (LA) Workout

    Warm Up
    2 rounds
    1 min bike
    1 min rowing
    5+5 squat strech
    5 inch worm + push up
    5 dynamic squat strech
    5 tempo strict press
    5 tempo good mornings
    5 tempo back squats

    Strenght
    Snatch Grip Push Press + Overhead squat 3x5+5reps @50-60-70% of 1rm snatch
    rest 1-2 min bwn sets
    Thruster from ground 3x5reps@50-60-70%
    rest 1-2 min bwn sets
    Weighted Chin ups 3x5reps@30+40-50% + 10 barbell bicep curls right after (hallittu tempo)
    rest 1-2 min bwn sets

    Metcon (2-3 rounds)
    Emom 8 or 12
    1) bike erg x 20 seconds @mod/fast pace to fast pace
    2) box jump, step down x 8-12 reps @50/60cm OR 60/75cm
    3) row x 20 seconds @mod/fast pace to fast pace
    4) c2b or pull ups x 8-12 reps

    rest 2-4 min

    Metcon (2-3 rounds)
    Emom 8 or 12
    1) bike erg x 20 seconds @mod/fast pace to fast pace
    2) wall ball shots x 8-12 reps @20/14 lbs OR 30/20lbs
    3) row x 20 seconds @mod/fast pace to fast pace
    4) strict / kipping hspu x 8-12 reps (half reps strict and other half kipping)

  • 4.7.2025 CLEAN + SPLIT JERK Strength

    2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95%, -> up to the starting weight, jerk-%, rest btw sets 2-3min

  • 4.7.2025 SNATCH Strength

    2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% -> up to the starting weight, rest btw sets 2-3min

  • Tempo Front Squat (DELOAD) Strength

    4 sets:
    3 Tempo Front Squats 30X3 @65-70% 1RM Front squat
    - Tempo: 3sec down, no pause, explode up, 3sec pause before next rep
    - Rest 2-3min btw sets

  • Push Jerk 3x2 Strength

    2-2-2

  • For time Workout

    15-12-9-6-3
    Box jumps (61/76 cm)
    10-8-6-4-2
    Overhead squats (35/50 kg)

    Scaled WOD
    For time:
    10-8-6-4-2
    Plate jumps
    10-8-6-4-2
    Overhead squat 

  • CrossLifting Workout

    A)
    Waving Power Snatch
    3x EMOM5
    1 rep each min
    Wave 1: 65%-70%-75%-80%-85%
    Wave 2: 70%-75%-80%-85%-90%
    Wave 3: 75%-80%-85%-90%-95%
    NO REST BTW EMOMS

    B)
    For time
    Cash-In:
    200m Run

    Then perform 10 rounds of:
    3 Power Snatches @60/43kg
    3 Bar Facing Burpees

    Cash-Out:
    200m Run

    Timecap: 13 mins