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

  • 21.1.2026 BACK SQUAT Strength

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

    5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

  • 21.1.2026 Workout

    LIGHT-MODERATE WEEK 4/18

    WARM UP 10-15min

    Do your own 5 min warm-up

    --

    5min TABATA 2 rounds, work on 30s : no shoes

    1: PLATE RDL to ALT. OH FORWARD LUNGE rdl jälkeen heti vuoronperään oh askelkyykky eteen
    2: HIP MOBILITY: FIGURE FOUR COUNTER with REACH left side
    3: PLATE KNEELING ROTATION to FORWARD PRESS polvillaan kierto ja eteen punnerrus, kierto (toinen suunta) eteen punnerrus
    4: HIP MOBILITY: FIGURE FOUR COUNTER with REACH right side
    5: PLATE TURTLE SQUAT kuorma ei lepää harteilla

    --

    video: hip mob: Figure Four Counter with Reach

    video: turtle squat - kuorma ei lepää harteilla
    https://www.instagram.com/reel/CtUg0D7p6dX/?utm_source=ig_web_copy_link

    CLEAN HIGH PULL from MID-THIGH + NINJA POWER CLEAN from MID-THIGH + NINJA CLEAN from MID-THIGH + POWER JERK + TALL SPLIT JERK *ninja = no feet/jump, tall = flat footed, split jerk 1+1 both side
    2-3× 2+2+2+2+2@barbell - 35%, jerk-%, rest 1,5-2min

    BLOCK NINJA POWER CLEAN from BELOW KNEE + NINJA CLEAN from BELOW KNEE + PAUSE POWER JERK + SPLIT JERK
    *ninja = no feet/jump, the height of the bar is 5cm below knee, jerks 2-3s pause in the dip position, split jerk both side 1+1
    3-4× 1+3+1+2@55%, jerk-%, rest 1,5-2min

    BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
    5@barbell, 5@30%, bs-%, rest btw sets 2min

    BACK SQUAT
    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
    5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

    SNATCH PULL + SNATCH PULL from BELOW KNEE to MID-THIGH + SNATCH PULL from BELOW KNEE *use straps
    3× 1+3+1@70%, sn-%, rest 2-3min

    VARKAUS PM-KISAAJAT:

    POWER SNATCH + SNATCH
    2×2× 2+2@barbell, 1+1@50%, 1+1@60%, 3×1× 1+1@70%, rest 2min

    POWER CLEAN + POWER JERK
    2×2× 1+1@barbell, 1+1@50%, 1+1@60%, 3×1× 1+1@70%, rest 2min

    FRONT SQUAT
    3×3@80%, rest 3min

    +SELKÄÄ, VATSAA

    ACCESSORY WORKOUT
    note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

    Increase weight of each week, if you can!

    2-3 rounds

    15×/side BANDED PALLOF PRESS with ROTATION

    15-20× DUAL SEATED ARNOLD PRESS

    15-20× AB ROLL OUT

    --

    video: BANDED PALLOF PRESS with ROTATION

    video: DUAL SEATED ARNOLD PRESS

    video: AB ROLL OUT

    KEHONHUOLTOA!

  • 22.1.2026 Active Recovery Workout Workout

    20 minutes of :

    10 Jefferson
    5 + 5 Pigeons
    10 Medball pull overs
    20 Dumbell pass trough
    5 + 5 Windmills
    8 Lizard, alternating

    Rest 5 minutes

    25 minutes of :

    2 + 2 Turkish Get-ups
    4 Kneeling Box Jumps / 3 Seiza Squat
    8 + 8 Archer Ring Rows
    3:00 Cardio

  • 21.1.2026 BasicWod Workout

    AMRAP 5

    5 Deadlift 80/60kg
    10 Jump Over Barbell

  • Power Snatch + Overhead Squat Strength

    15min, build to days heavy:
    1 Power Snatch + 2 OHS
    - This should be heavy, but keep it manageable. No fails!

  • CrossLifting Workout

    Individual workout

    For time:
    4 rounds of:
    12/10 Row, bike , ski Calories
    5 Hang Squat Cleans@50/35kg
    5 Push Jerks
    -- then --
    Rest 2 mins
    -- then --
    4 rounds of:
    12/10 Row, bike , ski Calories
    4 Hang Squat Cleans@60kg/43kg
    4 Push Jerks
    -- then --
    Rest 2 mins
    -- then --
    4 rounds of:
    12/10 Row, bike, ski Calories
    3 Hang Squat Cleans@70kg/47kg
    3 Push Jerks
    Goal: Sub 10 min on all intervals

    Timecap : 32 mins

  • Painonnosto Workout

    Tempaus

  • 12.1.26 Workout

    AMRAP 4
    8 wall ball @9/6kg
    2-4-6-8.… toes to bar / knee raises

    2min rest

    AMRAP 4
    4-8 toes to bar / knee raises
    2-4-6-8… wall ball @9/6kg

    2min rest

    AMRAP 4
    8 wall ball @9/6kg
    max reps unbroken toes to bar / knee raises

    eli vikassa setissä teet sarjan toes to bareja niin paljon kun menee, ja sen jälkeen taas seinäpalloon. tätä veivataan 4min

  • 12.1.26 Strength

    Snatch cluster pyramid: 3/3

    2 sets:
    3 snatch
    -15s rest
    3 snatch

    -1.30min rest

    2 snatch
    -15s rest
    2 snatch

    -1.30min rest

    1 snatch
    -15s rest
    1 snatch

    -1.30min rest

    lisää painoja toiseen settiin + kokonaisuudessaan viime viikkoon

    vika kerta tätä settiä!

  • Treeni 3 (torstai) Workout

    Warm Up
    3-5 min of air bike, add speed / play around with tempo.
    then 2-3 rounds
    :30 wall sit hold + 10 air squat
    :30 hip bridge hold + 10 hip bridges
    :30 slow negative strict hspu + couple sec hold at top before next rep (3-5 reps total)
    :30 quad truped shoulder taps
    then 1-2 rounds with barbell 5-10 reps per movement
    back squat, strict press and thrusters, rest 1-2 min bwn set

    Strenght
    Pause Back Squat + Back Squat 2x2+3reps@60+70, 2+2reps@80% , 2x1+2reps@85 and 90%
    rest 2.5-3.5 min bwn sets
    Strict Press 5+5+4+3+3reps@60-70-80-85-90% (start each rep as single/pause on front rack)
    rest 2.5-3.5 min bwn sets
    Thrusters 8-6-4-4 reps @65-75-85-90% of 1rm
    rest 2.5-3.5 min bwn sets

    Metcon
    12 min emom
    1) 8-12 weighted box step overs
    2) 14-20 ghd sit ups
    3) 6-8 double kb hang squat cleans @16-24/24-32kg's
    4) rest minute