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

  • WOD Workout

    4 sets, go every 5:00
    500/400m Row/Ski or 1000/800 Meter Bike
    10 Cl & Jerk @43/30kg
    50 Double Unders

    Goal: Challenging effort, however you should have enough rest to repeat your level of output for all 4 sets.

  • Treeni 1 (MA) Workout

    Warm Up
    2 rounds
    2 min bike erg/ air bike
    15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
    5+5 lunge elbow strech / curtsy step down from 50cm box
    :20-30 sec quadtruped shoulder taps

    Strenght
    2-3 sets
    16 suitcase tempo walking lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset)
    rest 1.5 min
    6-8 hardened ring row (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
    rest 1.5 min

    2 sets
    12-16 goblet hold cossack squat (controlled tempo)
    rest 1.5 min
    6-8 banded strict pull up (2-3 sec down, no pause, up, 1 sec hold at top)
    rest 1.5 min

    Metcon
    5 min at 70-80% effort
    5 burpees
    7 toes to bars
    9 air squats

    rest 3 min

    5 min at 70-80% effort
    10 reverse lunges with plate oh (10-15/15-20kg)
    7 toes to bar
    5 burpees

  • Ma 22.9.2025 kisa: sbd Workout

    Band-pull-aparts 3x20
    Kiertäjät kyljellään 3x20 / puoli
    Vatsarutistus 3x20 (jalat penkillä, 90asteen polvikulma)

    Kyykky 2x2x75%

    Penkki 2x2x75%

    Maastaveto 2x2x75%

  • Conditioning Workout

    Teams of 4 WOD (You go, We go)

    a) For time:
    2000m row
    1600m run

    -straight into-

    b) AMRAP 20 minutes of:
    8 burpee box jump (60/50 cm)
    10 sync dumbbell thruster (2x20/12,5 kg)
    12 pull-up (6-6)

    Rx+: chest to bar pull-up or 3-3 bar muscle-up

    Score 1: Total time of part a)
    Score 2: Rounds + reps of part b) completed by the team

    (Part a)
    - Split up the distances however you like, but everyone has to do row and run at least once
    - P1 and P2 are working at the same time (e.g. P1 row, P2 run) then rest and switch to P3 and P4.

    Part b)
    - “You go, We go” so P1 and P2 complete a round together and then P3 and P4…)

  • 3x2 hang squat clean Strength

    -moderate heavy
    -2min rest

  • Hang squat clean 7x3 Strength

    Hang squat clean 3-3-3-3-3-3-3 reps

  • 19.9.2025 CLEAN + SPLIT JERK Strength

    *split jerk to the other side on the next set

    2×2× 1+1@barbell, 2×2× 1+1@70%, jerk-%, rest btw sets 2min

  • Työntö yhdistelmä edistyneet Strength

    Rive+ ylöst.
    3 sarjaa
    -3+1@ 70%
    3 sarjaa
    -1+1 @80->%

  • 19.9.2025 SPLIT JERK Strength

    *split jerk to the other side on the next set

    5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, jerk-%, rest btw sets 2-3min

  • Conditioning Workout

    AMRAP30
    (40s on/20s off)

    50 plate ground to oh

    50 plate jump
    50 plate alt. front step lunge

    50 plate jump
    50 plate russian twist
    50 plate jump

    Rpe 3-3.5

    Vauhti ja paino huomioiden rpe.