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

  • Voimanosto: to 10.4.2025 maastaveto Strength

    Maastaveto 1x87,5-97,5%
    -sama homma mitä kyykyssä, jos viime viikolla painoi kuin elämäsi synnit, jätä tänään 87,5-90%

    Stoppiveto 3x3 (50-55-60%)
    -stoppi ”omaan kuolonkohtaan”
    -1s stoppi

    Hypyt 5x5
    -voi olla jännehyppyjä, boxihyppyjä, tasajalka-loikkia…

  • Rope climb tech & DU tech Workout

    Ennen köysilukon harjoittelua: Modified rope climb 2 x 3-4 Roikunta köydessä 3 x 10s Roikunnasta polvien nosto ylös 3 x 3-5 Rope tekniikka n.15-20min - Voi käydä eri lukkoja läpi tai keskittyä vaan yhteen. - Voi käyttää bokseja apuna.

    • Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

  • Conditioning Workout

    For time:
    3 Rounds:
    200m Skillmill Run
    10 Pull-ups

    • Rest 3min

    3 Rounds:
    20/16cal Row
    8 High Box Jump Over 80/60cm

    • Rest 3min

    3 Rounds:
    10 Pull-ups
    200m Skillmill Run

    • Rest 3min

    3 Rounds:
    8 High Box Jump Over 80/60cm
    20/16cal Row

    • Rest 3min

    3 Rounds:
    20/16cal Row
    8 High Box Jump Over
    200m Skillmill Run
    10 Pull-ups

  • Saturday Madness Workout

    Partner workout!
    AMRAP in 10 mins of: RELAY
    1 Strict Pull-up
    2 Burpee Box Jump Overs, 24/20 in
    3 Power Snatches, 43/30 kg
    One completes a full round then switch!

    Rest 2 mins

    AMRAP in 5 mins of:
    40 Double Unders each and same time (60 SU )
    10 Synchronized Hand Release Push-ups

    Rest 2 mins

    AMRAP in 10 mins of:
    1 Deadlift, 120/85 kg
    4 Pistols (2/2) scaling: toe spotted pistol or bench
    3 Pull-ups kipping
    One completes a full round then switch!

    Rest 2 mins

    AMRAP in 5 mins of:
    40 Double Unders each and same time (60 SU )
    4 Synchronized Wall Walks

  • Basic Workout

  • For time with a partner Workout

    100-cal Ergo
    50 synchronized sit-ups
    100 KB swings
    50 synchronized sit-ups
    100-cal ergo
    – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

  • 2.4.2025 CLEAN PULL Strength

    2@100%, 2×2@105%, jerk-%, rest btw sets 2min

  • INTERVALS Workout

    2min On / 1min Off

    4sets:
    12 thruster @40/30kg
    10 high box jump @70/60cm

    • remaining time echo calories

    NOUSUJOHTEISET KALORIT ECHOLLA

  • 20.9.2024 FRONT SQUAT -- prog. II Strength

    1@MAX *work to a heavy single,
    then do 1x2@85% of that max, fs-%, rest btw sets 3min

  • 20.9.2024 SNATCH -- prog. II Strength

    2x3@barbell,
    1@MAX *work to a heavy single,
    then do 1x1@90% of that max, sn-%, rest btw sets 2min