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

  • 9.12.2024 FRONT SQUAT Strength

    3@up to 85-88%, then DROP SETS 2-3x3@-10%, fs-%, rest btw sets 3min

  • 🏋🏼‍♀️, punnerukset ja 🏃‍♀️ Workout

    28-22-16-10

    Raaka rinnalleveto riipusta 43/30kg
    Etunojapunnerrus käsien irrotuksella
    Juoksu 300m-200m-150m-100m

    Aikaikkuna 18-28min

  • Perjantai 18.7.25. FN Workout

    Warm Up
    3-5 min cardio
    then 2 rounds
    :30-45 jump rope
    5 burpees
    5 russian baby strech
    5 wall squats
    then start to prepare for todays workout!

    Workout
    4 rounds fo time
    36 double unders or 72 single unders
    8 Front Squats @light/moderate weight @40-45% of 1rm
    8 toes to bars / strict knee raises

    5 min rest

    4 rounds
    20/16 calories row, ski, berg or 16/12 cal air bike
    4 squat cleans @moderate weight about 65% of 1rm
    time cap 12 min per set.

  • 260725 Lauantai Workout

    8-7-6-5-4-3-2-1 reps for time
    Bar over burpee
    Thruster 50/35

    Time cap: 8min

    Rest 08:00 - 12:00, then

    For time
    60 wall ball 20/14
    40 toes to bar
    150 double under

    Time cap 8min (12:00 - 20:00)

    Result is the total time from both parts

  • 6.12.2024 CLEAN + SPLIT JERK Strength

    2x2x[1+1]@barbell, 1+1@up to way up 10 kilos below the starting weight, jerk-%, rest btw sets 2min, ~75-80%

  • 21.7.2025 SNATCH BALANCE Workout

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

    5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sn-%, rest btw sets 2min

  • 21.7.2025 SNATCH BALANCE Strength

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

    5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sn-%, rest btw sets 2min

  • WOD Workout

    For time:
    35 Toes-to-bars
    35 Push-ups
    70/55 Machine Calories
    35 Push-ups
    35 Toes-to-bars

    Time cap: 15 mins

  • Painonnosto - Torstai Workout

    LÄMMITTELY
    3:00-5:00 min tankopumppailu.
    Sitten 3 kierrosta:
    5 Maastavetoa
    5 Raaka rive polvelta
    5 Etukyykkyä
    5 Työntöä

    Primer,
    Raaka rive paussilla polvelle + Työntö paussilla dipin pohja-asentoon + Niskan takaa työntö.
    10:00 min.

    Raaka rive + Paussityöntö + Työntö,
    3 x (1+1+2) @ 65-70%
    3 x (1+1+2) @ 68-73%
    1 x (1+1+2) @ 71-75%
    Nosta 2:00 min välein. 3s paussi dipin pohjaan.

    BONUS

    Etukyykky paussilla,
    4 x 4 @ 65-70%
    3s paussi pohjassa.

    Boxille hypyt istuma-asennosta,
    Yhteensä 10-12 kappaletta, 2-3 sarjoissa.

    Apuliikkeet,

    15:00 Minuuttia:
    8-12 Arnold press istuma-asennosta
    10/10 Bulgarian split kyykky
    12-15 Facepull renkaalla
    10 Jefferson curl

    :30s-:60s lepo liikkeiden välillä. Keskiraskaat painot. Tähtää 3-4 kierrokseen.

  • Bulgarian Split Squat & Sandbag Strength

    4 rounds of:
    8 L/8 R Bulgarian Split Squats, pick load
    30m Sandbag Bear Hug Carry 60/40kg
    - Rest 1min