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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

  • 23.10.2024 SNATCH BALANCE + OHS Strength

    B2.

    2+3@barbell, 2+3@up to 80%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

    exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under,
    a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

  • Conditioning Workout

    Partner workout (You Go, I Go)

    2 rounds of
    10 target burpee
    20 pull up
    30 push up
    40 air squat
    50 cal row

    then immediately into

    2 rounds of
    10 target burpee
    20 t2b
    30 DB floor press @2x22,5/15kg
    40 wall ball @9/6kg
    50 cal row

    Timecap: 35 mins

  • 12.5.2025 BasicWod Workout

    AMRAP 15, With Partner

    5 Push Press 45/35kg ( Barbell on rack )
    20 Air Squat
    15 Sit-Ups
    5 Push-Ups

    IGYG

  • Voima- keskiviikko, torstai Workout

    Penkkipunnerrus
    __

    LÄMMITTELY
    10min AMRAP
    45s ergo
    5 YTW
    10 vuorojaloin askelkyykky taakse
    5-10 hand release punnerrus (pohja-asennossa käytä kädet irti lattiasta)
    5-10 rengassoutu
    __

    PENKKIPUNNERRUS
    2x10, 2x8 @60-62%
    -2-3min lepo sarjojen välissä
    __

    APULIIKKEET
    1x6,1x4,1x2 (lisäpaino-) leuanveto myötäotteella (tarvittaessa kuminauha-avustus)
    - Tee ennen muita apuliikkeitä
    -noin 2-3min lepo sarjojen välissä

    3x10 skull crusher RPE 9
    3x10 Pendlay soutu tangolla RPE 9
    -1-2min lepo sarjojen välissä

  • Barbell Conditioning (45min) Workout

    EMOM 20 (4 rounds):
    10/8cal Row
    8 Hang Power Snatches 43/30kg
    10/8cal Ski
    8 Hang Power Cleans 43/30kg
    Rest

    ———Rest 5min———

    EMOM 20 (4 rounds):
    10/8cal Row
    8 Thrusters 43/30kg
    10/8cal Ski
    8 T2B
    Rest

  • 10.5.2025 EasyWod Strength

    Deadlift ( DeadStop )

    6-6-6-4-4-2-2

    Go Every 3:00

  • Vierumäkileiri 4.0 Strength

    Treeni 2

    Emom 8
    2 rinnallevetoa
    (Saa nousta)

    Työntö telineestä
    3-3-2-2-1-1-1

    Tuloksiin ylöstyönnön kilot

  • 7.5.2025 SNATCH Strength

    *lähestyminen esim. 25min, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min)
    2@50% (20min)
    1@65% (18min)
    1@72% (15min)
    1@77% (12min)
    1@82% (9min)
    1@86% (6min)
    1@90% (3min)
    1@93% - 95% --- open

  • Accessories (Shoulders) Workout

    3 sets:
    10 Banded Face Pulls
    10 DB Sidelying Shoulder Ext. Rotations L+R
    10 Seated DB Rear Delt Flies
    10 Chest Supported Incline DB Y-Raises (thumbs up)
    - Rest as needed

  • 7.5.2025 BasicWod Workout

    AMRAP 38 With Partner

    Bike 500m
    7 Deadlift 70/50kg
    5 Bar Over Burpees
    10 Wallball Shots

    IGYG