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

  • Saturday Madness Workout

    15 min AMRAP:
    Buy in: 2k Echo bike/ 3k bike (divide anyhow)/

    AMRAP in remaining time (relay - partner A has to complete a full round before change)
    2 BMU / Strict pull-ups
    4 kipping HSPU / Box HSPU
    6 OHS 43/30kg / Front squats

    Rest 5 mins,

    15 min AMRAP:
    Buy in: 1.5k Row (divide anyhow)
    AMRAP in remaining time:
    10 Burpees (Partner A) / 15 Box jump overs 24/20in (Partner B)
    15 Sync. KB USA Swings @24/16kg
    15 Box jump overs (Partner A) / 10 Burpees(Partner B)
    15 Sync. KB USA Swings @ 24/16kg

  • Voima- perjantai, lauantai Workout

    Raskaita penkkipunnerruksia

    LÄMMITTELY
    3-5min ergo
    Sitten 3 kierrosta:
    10 yhden käden kahvakuulaheilautus vuorokäsin (kevyt)
    8+8 kahvakuula-pystypunnerrus istuen
    10 maljakyykky
    5-10 penkkipunnerrus (kevyt)

    PRIMER
    -nousu ensimmäiseen työpainoon 3-5 toiston sarjoilla

    PENKKIPUNNERRUS
    3@70%
    3@80%
    3+@90%
    - 2-3min lepo sarjojen välissä

    APULIIKKEET
    3x10 penkkipunnerrus käsipainoilla, kapea ote RPE 9
    3x10 Pull over käsipainolla RPE 8-9
    3x18 Russian twist lisäpainolla
    -1-2min lepo sarjojen välissä
    -liikkeet voi tehdä yksi kerrallaan tai kiertoharjoitteluna

  • Accessories with KB Workout

    3-4 rounds, rest as needed:
    3+3 turkish get up
    6+6 tall kneeling halo
    9+9 seated leg lift over kb

  • Penkki Strength

    3*6 penkkipunnerrus

  • Vauhtipunnerrus Strength

    3*3 vapu

  • Basic Workout

  • 15.1.2025 Deadlift Strength

    Deadlift

    3 x 10 @ 66+%, rest 3:00 b/t sets

  • Day 72.2 Strength

    3x1 Push Press @ 80%

  • Day 72.1 Strength

    4x1 Shoulder press @ 75%

  • Treeni 2 (TI) Workout

    Warm Up
    Banded Hip Activation + Band Pulls as you like for upperbody
    then
    2 Sets
    250/300m rowing @easy/easy to moderate pace
    5 Romanian Deadlift
    5 Muscle Clean
    5 Tall Power Clean
    5 Push press (pause at top)
    rest 1-2 min bwn set

    Weightlifting
    Every 2 min for 6 minutes (3 sets)
    3 hang power clean + 3 push press @60-65% of 1rm power clean

    Every 2 min for 6 minutes (3 sets)
    3 power clean + 3 push jerks @70-75% of 1rm pc&pj

    Every 2 min for 6 minutes (3 sets)
    3 clean pulls @80-85% of 1rm

    Metcon prep
    2 sets

    1 min row
    1 min ski
    1 min air bike
    1 min rest

    Metcon

    3x5min emom*s
    emom 5 of : rowing @moderate pace for 45 sec (15 sec rest and repeat)
    emom 5 of : ski @moderate pace for 45 sec (15 sec rest and repeat)
    emom 5 of : air bike @moderate pace for 45 sec (15 sec rest and repeat)
    rest 1-2 min bwn emom 5's

    Cool down
    5 min walking on treadmill