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

  • 7.8.2025 Clean & Jerk ( Strength same ) Workout

    Clean and jerk

    3 x 3+1 @ 65-75%, go every 2:00
    3 x 2+1 @ 70-80%, go every 1:30
    3 – 5 x 1 @ 80+%, go EMOM

    – Build up within each percentage range if you can
    – Drop the bar between each clean on the triples and doubles, reset and go

  • HS Skill Work Workout

    5 sets:
    5 Efforts of HS-walk
    - You must get walking steps for the effort to count
    - Rest 2min btw the sets
    ———————————————————————
    3 x EMOM 3:
    10 HS Walking Steps, standing still w/ spotter (1=1)
    - Rest 2min btw emoms
    ———————————————————————
    5 sets:
    5+5 HS-walk Side Steps
    - Goal is to go unbroken sets
    - Back against the wall
    - Rest 1:30 btw sets

  • Conditioning Workout

    Partner workout
    3 sets
    In 10 mins / Rest 2 mins
    Buy in: (You go, I go)
    21-15-9
    Box jump @60/50cm
    Kip HSPU/ Box HSPU/ regular push up

    --Then--

    AMRAP of:
    Relay style of ( complete a full round then switch):
    6 Double KB Snatch @16/12kg
    6 Double KB Push press
    6 Double KB Front squat
    6 Shuttle run (6x10m)

  • Straight leg deadlift Strength

    3 x 10

  • 18.12.2024 SNATCH BALANCE Strength

    B2.
    5@barbell, 3@50%, 3@60%, 2@70%, 1@up to 100%+, rest btw sets 2min

    ...keep going on SNATCH PUSH PRESS when SNATCH BALANCE ends..

  • 18.12.2024 Workout

    SUBMAXIMAL WEEK 11/11

    B1. OHS
    5@barbell, 3@50%, 3@60%, 2@70%, 1@up to 100%+, rest btw sets 2min

    ...keep going on SNATCH PUSH PRESS when OHS ends..

    SNATCH PUSH PRESS
    1@up to 100%+, rest btw sets 2min

    --

    B2. SNATCH BALANCE
    5@barbell, 3@50%, 3@60%, 2@70%, 1@up to 100%+, rest btw sets 2min

    ...keep going on SNATCH PUSH PRESS when SNATCH BALANCE ends..

    SNATCH PUSH PRESS
    1@up to 100%+, rest btw sets 2min

    KEHONHUOLTOA!

  • Conditioning (DELOAD) Workout

    Every 6 minutes x 8:
    15/12cal Row
    15 Burpees
    15/12cal Ski
    30 DU

    SCALED:

    Every 6 minutes x 8:
    12/10cal Row
    12 Burpees
    12/10cal Ski
    20 DU

  • 6.8.2025 RDL Strength

    RDL + BENCH PRESS

    *rdl jerk-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

    3-4× 5+5@RPE10, 0-1 reps left, rest btw sets 2min

  • Voima - Keskiviikko, torstai Strength

    Ohjelmoinnin 8. kierros ja kohti kovia kolmosia. Seuraavat neljä treeniä ovat kevennettyjä. Tämän jälkeen testataan 3 toiston maksimeita.

    Lämmittely 12 minuuttia
    45sek ergo
    8+8 dead bug + levypaino suorilla käsillä kohti kattoa, hartiat ilmassa
    8 hamstring curl soutulaitteessa
    8 lattiapenkki käsipainoilla

    Maastaveto, leveä ote
    2x3, RPE 7
    - Kevennä painoa viime viikosta (esim. 10-20%). Painon tulee liikkua nopeasti, vaikka on raskaahko.
    - Merkkaa tulokseen maastavedon paino (dynamic snatch grip deadlift).

    Yhden käden pystypunnerrus, istuen lattialla
    3x8, RPE 7
    - Kevennä hieman painoa viime viikosta.

    Dippi (penkiltä, telineeltä tai boksien välistä)
    3x3, RPE 7
    - Kevennä hieman viime viikosta.

    Hyvää huomenta (tanko)
    2x8, RPE 7

  • Voimanosto: ti 5.8.2025 kyykky/maastaveto Strength

    Kyykky 3x1 (85-90-95%)

    Maastaveto 3x2x80%

    Suorinjaloin mave 3x10
    -noin 45%