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: ti 22.7.2025 kyykky/maastaveto Strength

    Kyykky 3x3 (75-80-85%)

    Maastaveto 3x1 (80-85-90%)

    Suorinjaloin mave 3x15
    -noin 35%

  • Gymnastics square one Workout

    EMOM25:
    a) accumulate 20-30s ball up hold / incline ball up / hollow hold against a box / hollow hold (max. 3 sets)
    b) wall supported / feet on box plate step up / HSW
    c) 20-30 + 20-30s copenhagen plank
    d) 10-20 + 10-20s ring support
    e) rest

    Työaika <45s / min.

  • 26.10.22 Strength

    Every 90s x6

    1 power clean + 2 jerk

    build up to heavy

  • Basic Workout

  • Sunnuntain Pitkä Workout

    2x 25min

    1)
    3min Konetta
    2min Viivahölkkää

    2)
    8-10 Lapavetoa
    20s+20s Sivulankkua
    10 Kyykystä R-rangan kiertoa
    10 Kyykystä ojennusta
    6+6 Olan kosketusta lankussa
    20-30s Kuppipitoa
    8-10 Lantionojennusta
    40-60s lepo

  • CrossLifting Workout

    A)
    Daily max of :
    1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk
    - build up in 5-6 sets

    B)
    Partner workout
    For Time
    21-18-15-12-9-6-3 ( You Go, I Go)
    Push Press@50/35kg
    Together Partner run 200m after each set! ( After the set of 3 reps as well, you must go for the run! )
    Rx+: 60/43kg

    Timecap: 15 mins

  • Warm up Workout

    2 rounds for quality:
    10 downward dog heel taps alt.
    5+5 DB one arm thruster
    20-30 DU / SU
    45s erg

  • Straight Leg Deadlift Strength

    4 sets:
    7 Tempo Straight Legged Deadlifts @8/10 RPE
    - Rest as needed btw sets
    - Tempo is 50X0 (5 seconds down, no pause, explode up, no pause before next rep)

  • Endurance Workout

    6 x 5 min. AMRAP (a,b,c,a,b,c)

    A. AMRAP 5 min.
    500m run
    20 x V - ups
    + amrap du/su

    R.90s

    B. AMRAP 5 min.
    40 x air squats
    30 x Kb swing @20/16kg KB
    20 x front rack lunges, alt. @1 x 20/16kg KB
    + amrap box jump overs

    R.90s.

    C. AMRAP 5 min.
    30 x Deadlift @42,5/30kg
    20 x wall ball
    15 x bar over burpee
    + amrap row/ski for calories

    R.90s.

    Tulos: amrap liikkeiden toistomäärät yhteensä.
    (Soutu/hiihtokalorit: 5 cal. = 1 rep)

  • 4.12.2024 Workout

    MODERATE-HEAVY WEEK 9/11

    MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN HIGH PULL + DIP CLEAN + TALL SPLIT JERK *high pull & tall jerk flat footed - high pull elbows ups - split 1+1
    2x2x[1+1+3+2+2]@barbell, rest btw sets 1min

    CLEAN + SPLIT JERK
    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, jerk-%, rest btw sets 2min

    SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
    2x1x[1+1+1+1+1]@light barbell, rest btw sets 1min

    B1. OHS
    2@barbell, 2@up to 98%, then DROP SETS 2-3x3@-10%, ohs-%, rest btw sets 2min

    B2. SNATCH BALANCE
    2@barbell, 2@up to 98%, then DROP SETS 2-3x3@-10%, ohs-%, rest btw sets 2min

    CLEAN PULL *full foot, use straps
    3x2@85, jerk-%, rest btw sets 2min

    SUPERSET: quality

    hox! Do every other week A2.1 or A2.2

    3 rounds: no shoes
    A1. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
    A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
    A3. 10x /side RUSSIAN TWIST *plate

    Rest as needed

    KEHONHUOLTOA!

    video: TALL SPLIT JERK

    video: LU RAISES

    video: MEADOWS ROW 1:52