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

  • Barbell Conditioning Strength

    EMOM 10:
    5 Power Clean & Jerks @50/35kg
    - Pick a weight you can keep unbroken

    • Rest 2min

    EMOM 10:
    10 Squat Jumps
    - Fingertips touch the ground each jump

  • Swings & Push-ups Workout

    AMRAP 5:
    15 KBS (US) 24/16kg
    10 Push-ups

    Rest 2min

    AMRAP 3:
    10 KBS (US) 24/16kg
    5 Push-ups

  • Snatch Complex Workout

    5 sets:
    1 Snatch Pull + 1 Hang Snatch + 1 Snatch
    - Start @60% 1RM Snatch and build by feel
    - Drop the bar after Hang Snatch
    - Rest 2min btw sets

  • Burpees & Lunge Steps Workout

    EMOM 10, alt btw:
    1: 6 Burpees
    2: 8 Barbell Front Rack Lunge Steps (choose weight)

  • "Line Up" Workout

    2 sets for time:
    7+7 KB Hang Clean & Jerks
    14 Burpee Line Hops
    7+7 KB Hang Snatch
    14 Burpee Line Hops
    14 KBS (US)
    14 Burpee Line Hops
    - Rest 3min btw sets

    • Weight: 16/12kg

  • Clean Lift Off + Power Clean Strength

    6 sets:
    1 Pause Clean Lift Off + 1 Power Clean @70-80% 1RM Power Clean
    - Pause below the knee for 3 seconds
    - Rest as needed between sets.

  • Push-ups & Superman Rocks Workout

    18-15-12-9-6 reps for time:
    - Push-ups
    - Superman Rocks

  • Conditioning (DELOAD) Workout

    5 rounds:
    300m Skillmill Run
    15 KBS 16/12kg
    10 Pull-ups
    5 High Box Jumps 80/60cm
    - Rest 1min btw rounds

  • Basic conditioning Workout

    40-50min PK laitteilla (60-65%).

    Voit tehdä myös juosten/kävellen esim. 2min juoksua/1min kävelyä, mutta älä tee pitkää tasavauhtista juoksua. Treenin kesto max 40min.

  • 31.3.2025 Workout

    MODERATE-HEAVY WEEK 13/14

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    10× + 40× HOLLOW HOLD PLATE PULLOVER + HEEL TAPS

    20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
    FROG STRETCH +
    DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
    HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
    ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
    FLOOR SCORPION BRIDGE

    5-8×/side + 5-8×/side + 5-8×
    MINI BAND MONSTER WALK both SIDE + FOR- & BACKWARD +
    MINI BAND SQUAT PULSES of WEAK POINT     monster: kuminauha jalkaterän ympäri, squat: kuminauha polven yläpuolella

    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

    --

    kuvat liikkeistä

    video: HEEL TAPS

    video: MINI BAND MONSTER WALK both SIDE

    video: MINI BAND SQUAT PULSE

    MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + TALL SNATCH
    *tall - flat footed
    2× 2+2+2+2@barbell, rest btw sets 2min

    --

    POWER SNATCH + SNATCH + SNATCH BALANCE
    1-2× 1+1+1@barbell, 1+1+1@up to 60-65%, sn-%, rest btw sets 2min

    MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SPLIT JERK *tall - flat footed, *split both side 1+1
    2× 2+2+2+2+2@barbell, rest btw sets 2min

    --

    POWER CLEAN + POWER JERK + SPLIT JERK
    1-2× 1+1+2@barbell, 1+1+2@up to 69-74%, jerk-%, rest btw sets 2min

    BACK SQUAT *narrow + normal + wide feet stance
    2× 3+3+3@barbell - 50%, bs-%, rest btw sets 2min

    --

    BACK SQUAT
    2@up to 80%, rest btw sets 2min

    SNATCH PULL
    2@100%, 2×2@105%, sn-%, rest btw sets 2min

    ACCESSORY FULL BODY WORKOUT
    note: 1-2 reps in reserve! Järjestyksellä ei ole väliä!

    2-3 rounds

    esim. 1. kierros: 10× vatsat, jatka 10× sumo mave korokkeella, jatka 10× alatalja ja sen lisuri 5-8×/puoli, jatka 5×/jalka pistoolikyykyillä tai sen variaatiolla. 2 kierros: 8× vatsat, jatka 8× sumo mave korokkeella, jatka 8× alatalja ja sen lisuri 5-8×/puoli, jatka 4×/jalka pistoolikyykyillä tai sen variaatiolla. 3 kierros: samat toistomäärät kuin 2 kierroksessa.

    10 + 8 + 8× ROLL ABS with weight

    10 + 8 + 8× KB SUMO DEFICIT DEADLIFT tavoitteena mahdollisimman syvä sumokyykky, core hallittu, kyykyssä säärilinja sekä selkä suorana, jalkaterät ulkokierrossa n. 30°-45°

    10 + 8 + 8× + 5-8×/side SEATED CABLE ROW CLOSE GRIP + SEATED DB SHOULDER EXTERNAL ROTATION shoulder ext. rot. - voi laskea kuorman niin alas kun pystyt, kunhan lavan hallinta säilyy

    5×/side + 4×/side + 4×/side PISTOL SQUAT *BW/DB/PLATE or a/b -variations
    a) korokkeelta yhden jalan kyykky *valitse korkeus itselle sopivaksi, lantion ja polven linjaus
    b) toinen jalka kyykkäävän jalan nilkassa

    KEHONHUOLTOA!