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

  • 21.7.2025 Workout

    MODERATE-HEAVY WEEK 2/12

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    1-2 rounds

    10× BARBELL TURTTLE SQUAT *käännä tanko niskan taakse - ei lepää hartioilla - kyynärpäät kohti kattoa, vältä levittämistä sivulle

    5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

    10× DEADMAN TO BARBARIAN *KB/DB/PLATE

    5+5× SINISTER PLANK *weight or without

    5+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista

    5×/side CRAB-TABLE POSE - BACK REACH

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

    video: BARBELL TURTTLE SQUAT

    video: DEADMAN TO BARBARIAN

    video: SINISTER PLANK

    video: HIP OILING - 3 MOVEMENTS

    video: CRAB-TABLE POSE - BACK REACH

    snatch, Clean & jerk training : you can make your own barbell technique

    BLOCK SNATCH HIGH PULL from POWER POSITION +
    BLOCK POWER SNATCH from POWER POSITION +
    BLOCK SNATCH from POWER POSITION + SNATCH PUSH PRESS
    2× 1+2+2+1@barbell, 3-4× 1+2+2+1@60-64%, sn-%, rest btw sets 2-3min

    CLEAN PULL from ABOVE KNEE + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
    2×2× 2+1+1+1@barbell, 3-4× 2+1+1+1@61-66%, jerk-%, rest btw sets 2min

    SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
    2×2× 1+1+1+1@barbell, rest btw sets 2min

    --

    SNATCH BALANCE
    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
    5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sn-%, rest btw sets 2min

    VERTICAL JUMPS
    2-3×5, rest btw sets 2min

    video: SNATCH from POWER POSITION - videolla boksien korkeus

    video: PRESSING SNATCH BALANCE

    video: SNATCH BALANCE

    video: VERTICAL JUMPS

  • Conditioning Workout

    Partner wod
    AMRAP x 10 mins
    Partner A: 15/12 cal row / Ski / Bike
    Partner B: 10/10 KB Turkish Sit up @24/16
    Change when both completed the task!

    2 mins rest
    AMRAP x 10 mins
    Partner A : 200m run
    Partner B : 12 (6/6) KB Hang Squat Clean @24/16
    Change when both completed the task!

    2 mins rest
    AMRAP x 10 mins
    Partner A : 15/12 cal row / Ski/ Bike
    Partner B : 14 KB Box Step Overs @24/16
    Change when both completed the task!

  • 21.7.2025 BasicWod Workout

    For time :

    10-1-10
    Kettlebell Swing 24/16kg
    Air Squat

    TC 10

  • 20.7.2025 Dumbbell Row Workout

    Incline Dual DB Row

    6 Sets of 8. Controlled down, hold on top

    Go every 3:00

  • 21.7.2025 ACCESSORY WORKOUT Workout

    note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

    Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

    2-3 rounds

    6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

    10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

    10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

    10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

    10× ROLL ABS

    10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

    10× HIP THRUST

    10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

    --

    video: CHIN UPS

    video: CABLE LAT PULL DOWN

    video: LU RAISES

    video: DB SHRUGS

    video: SHOULDER EXTERNAL ROTATION

    video: INCLINE Y RAISES

    video: DB FRONT RAISE

    video: REAR DELT ROW & FLY 3:44

    video: WEIGHTED SIT UPS

    video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

    video: HIP THRUST

    KEHONHUOLTOA!

  • 5x3 deadlift Strength

    -RPE 8-9
    -3min rest

  • Treeni 4 (PE) Workout

    Do some overall mobility and activation as you like.

    Metcon (option 1)
    1-2-3-4-5 minutes of light pace cardio
    assault runner
    bike erg
    ski erg

    Option 2
    2-4-6-8 minutes with same machines

  • 22.8.2025 Front Squat Strength

    Front squat, rest 2:30-3:30 b/t sets

    7 @ 74-76%
    5 @ 78-80%
    3 @ 82-84%
    7 @ 76+%
    5 @ 80+%
    3 @ 84+%

  • Warm-up Workout

    3 rounds for quality:
    10 Banded A,T,Y, I
    15 Hollow Rocks
    20-30 DU
    - Rest as needed , go easy, good movement and ROM

  • Painonnosto - Torstai Workout

    LÄMMITTELY

    3:00-5:00 min vapaavalintainen ergometri.
    Sitten 3 kierrosta:
    10 “Back/front rack” kyykkyä tangolla
    5-10 Push press
    10/10 Split stance sidebend
    5 Split jerk

    Primer,
    Rive paussilla säärelle + Työntö paussilla dipin pohja-asentoon + Työntö.
    10:00 min

    Clean + Pause jerk + Jerk,
    3 x (1+1+2) @ 78%
    3 x (1+1+2) @ 83%
    1 x (1+1+2) @ 86%
    Lift every 2:00 min

    BONUS
    Etukyykky paussilla
    4 x 2 @ 80-85%
    3s paussi pohjassa.

    Boxille hypyt istuma-asennosta käsipainojen kanssa,
    Yhteensä 14-16 kappaletta, 2-3 sarjoissa.

    Apuliikkeet,

    15:00 Minuuttia:
    6 Pystypunnerrusta istuen
    8/8 Bulgarian split kyykky
    8-12 Kulmasoutua käsipainoilla, seisoen.
    8 Jefferson curl

    :30s-:60s lepo liikkeiden välillä. Keskiraskaat painot. Tähtää 3-4 kierrokseen.