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

  • 5.9.2025 CLEAN + SPLIT JERK Strength

    *split jerk to the other side on the next set

    2×2× 1+1@barbell, 1+1@up to 78-83%, 2×2× 1+1@83-86%, jerk-%, rest btw sets 2min

  • Conditioning Workout

    16 x 45s on / 15s off:
    1. DKB DT*
    2. alt. box step down
    3. box jump
    4. erg

    • REST 3MIN -

    16 x 45s on / 15s off:
    1. DDB alt. renegade row @ easy weight
    2. burpee over DBs
    3. MB sit up
    4. MB twist

    @ RPE 3,5-4

    -> DT: 12 deadlift, 9 hang power clean, 6 stoh (tee niin pitkälle/monta kertaa kuin ehdit 45 sekunnissa)

    MB sit up:

    MB twist:

  • 3.9.2025 BACK SQUAT Strength

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

    5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort, rest btw sets 2-3min, *AMAP = as many reps as possible

  • Back Squat Strength

    Takakyykky 2x5

  • Painonnosto - Keskiviikko Workout

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

    Rinnalleveto + Paussityöntö,
    Nousu ykkösmaksimiin 20:00 minuutissa.
    2-3s paussi dipin pohja-asennossa.

    Etukyykky,
    Nousu ykkösmaksimiin 20:00 minuutissa.

    BONUS
    Boxille hypyt istuma-asennosta,
    Yhteensä 12-14 kappaletta, 2-3 sarjoissa.

    Apuliikkeet,
    6 Pystypunnerrusta istuen
    8/8 Bulgarian split kyykky
    8-12 Kulmasoutua käsipainoilla, seisoen.
    8 Jefferson curl

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

  • Partner conditioning Workout

    AMRAP30
    800m run (both run)
    40 pull up (ygig)
    1200m row (ygig)
    40 t2b (ygig)
    120m DKB farmers carry (ygig)

    Rpe 3.5-4

    Huomio treenin rpe. Skaalaukset: pull up - jumping t2b - t2r - leg/knee raises

  • Muscle clean Strength

    3x 3
    -1-2min rest

  • 8 rounds for reps with a partner Workout

    On a 2:00 clock:
    150-m run (ulkona)
    Max thrusters in remaining time (30/42,5 kg)
    – Rest 2:00 between rounds.
    – One partner completes a round, while the other rests; partners perform 4 rounds each.

    Scaled WOD
    8 rounds for reps with a partner:
    On a 2:00 clock:
    100-meter run (2 kierrosta salissa)
    10 thrusters in remaining time
    – One partner completes a round, while the other rests; partners perform 4 rounds each.

  • Snatch Balance Strength

    Every 1:30 x 10:
    1 Snatch Balance
    - Start around 65% and build to a heavy single for the day

  • Saturday Madness Workout

    Partner Workout ( RELAY STYLE, one completes a full round then switch! )
    40 rounds for time of:
    1 Bar Muscle-up/ 2 strict pull up/ 2 partner assisted pull up/ 3 burpee pull up
    2 Devil Press, 2x22.5/15 kg
    4 Dumbbell Box Step Overs, 2x22.5/15 kg, 50cm
    Timecap: 35 mins