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

  • 18.7.2025 SPLIT JERK Strength

    *split jerk alternately within the set and start the next set with the other leg

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

    5@barbell, 5@40%, 5@50%, 5@60%, jerk-%, rest btw sets 2min

  • Painonnosto - Torstai Workout

    LÄMMITTELY

    Aina alkavalla minuutilla 10:00 minuutin ajan:
    1 & 2) 5-10 Maastavetoa
    3 & 4) 5-10 Etukyykkyä
    5 & 6) 4-6 Tall clean
    7 & 8) 4-6 Saksiin työntöä
    9 & 10) 2 x (2 rinnallevetoa + 2 työntöä)

    RINNALLEVETO & TYÖNTÖ

    Raaka rinnalleveto,
    10 x 2 @ 55-60%
    Nosta :30s välein

    2:00 min tauko

    10 x 2 @ 55-60%
    Nosta :30s välein

    Työntö telineestä,
    5 x 5 @ 55-60%
    Nosta 2:00 min välein

    BONUS

    Kapean otteen valakyykky,
    4 x 2 @ 50-60%.
    8s alas, 8s ylös.

    Kiertoharjoitus,
    3 Kierrosta:
    8 Romanian deadlift
    8 Seated dual dumbbell arnold press
    8 Abwheel rollouts
    :30s-60s lepo liikkeiden välissä. Kevyt paino

  • Warm up Workout

    2 rounds of:
    20s+20s banded lat. stretch
    10 90/90 hip rotation to pigeon stretch
    10 wide stance thoracic rotations alt.
    5+5 quad stretch with single leg deadlift
    10 prone Cuban press

  • 14.7.2025 Push press & Chin-Ups ( Strength same ) Workout

    Alternate A1/A2

    A1. Push press, rest 1:00 before A2
    Build to heavy 3 (H3) @ RPE 8-9 (86-90%, 1-2 RIR)
    +
    3 x 4 @ RPE 7 (80-84%, 3 RIR)

    A2. Weighted chin-up, rest 2:00 before A1
    Build to heavy 3 (H3) @ RPE 8-9 (86-90%, 1-2 RIR)
    +
    3 x 4 @ RPE 7 (80-84%, 3 RIR)

    – Build to a heavy 3 (H3) @ RPE 8-9 (around 86-90%1RM).
    – Once you’ve hit the H3 set, you have 3 back-off sets of 4 reps @ 80-84%

  • Voimanosto: ti 15.7.2025 kyykky / maastaveto Strength

    Kyykky 5x2 (70-75-80-85-90%)

    Suorinjaloin mave 5x10 (30-35-40-45-50%)
    -prosentit suuntaa antavia, 5 sarjaa nousevilla kuormilla

    Sivutaivutus 3x20 / puoli

  • Conditioning Workout

    Partner Workout

    In 10 mins complete You GO, I GO x 3 sets
    50 wall balls @9/6kg
    50/40 cals
    Then Remaining time
    Amrap Dumbell DT relay style
    One person Completes a full round Then Switch!
    12 Deadlift @2x22,5/15kg
    9 Hang power Clean
    6 Push jerk

    REST 2 mins btw sets

  • EasyWOD 14.7.2025 Workout

    Voima
    E3MOM, 4 rds
    Shoulder press (tanko) 8-10

    WOD
    For time
    10 viivakävely/juoksu
    20 Ring row
    20 Plate jump
    20 Ring row
    10 viivakävely/juoksu

  • 2min ON/ 1min OFF Workout

    -10 SDLHP 25/35kg
    -10 bar over burpee
    -AMRAP double unders until 100 DU

    TC14

  • 5x5 deadlift Strength

    *RPE 8-9
    *increase from last week
    *2-3min rest

  • Step Back Lunges (front rack) 3x20 (10 each side) Strength

    Record load and details.