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

  • 8.7.2025 Back Squat ( Strength same ) Strength

    Back squat

    Build to heavy 3 (H3) @ RPE 8 (84-88%, 2 RIR)
    +
    2 x 4 @ RPE 7 (80-85%, 3 RIR)

    – Build to a heavy 3 (H3) @ 3 RIR (around 84-88%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
    – Once you’ve hit the H3 set, you have 2 back-off sets of 4 reps @ 80-85%

  • 8.7.2025 Snatch ( Strength same ) Strength

    Snatch

    6 x 1 @ 80-90%, go every 1:00-1:30

    – Do your first set @ 80%1RM set and then build up within the percent range
    – Drive through the floor to full extension, aggressive pull-under, and stable overhead lockout. Focus on consistent bar path and receiving depth.

  • Painonnosto - Tiistai Workout

    LÄMMITTELY

    Aina alkavalla minuutilla 10:00 minuutin ajan:
    1 & 2) 5-10 Valakyykkyä
    3 & 4) 4-6 Muscle snatch
    5 & 6) 4-6 Snatch balance
    7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
    9 & 10) 4 Tempausta

    TEMPAUS

    Nousu ykkösillä raskaaseen 1RM nostoon.
    20:00 min aikaraja.

    TYÖNTÖ

    Nousu ykkösillä 1RM nostoon.
    20:00 min aikaraja.

    BONUS

    Nousu ykkösillä joko etukyykyn tai takakyykyn 1RM nostoon.

  • 4x6 deadlift Strength

    *RPE 8
    *2-3min rest

  • Power clean 3-2-1 Strength

    Power clean
    3x3, 3x2, 3x1

  • 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

    Rive veto + Rive + Työntö,
    3 x (1+2+2)
    3 x (0+2+1)
    3 x (0+1+1)
    Aloita keskiraskaalla kuormalla. Tavoite on nousta raskaaseen 1+1. Nosta 2:00min välein.

    BONUS

    Etukyykky,
    2 x 1 (raskas, 96-99%)

    Vauhtipunnerrus,
    2 x 1 (raskas, 96-99%)

    Kiertoharjoitus,
    3 Kierrosta
    8/8 Bulgarian split squat
    6-10 Tiukkaa leuanvetoa/ylätaljaa
    10/10 1-Käden sivutaitto (raskas)
    :30s-:60s tauko liikkeiden välillä. Hyvä polte kohdelihaksiin!

  • WEIGHTLIFTINGBASE Strength

    Clean

    Technique
    With PVC and barbell
    - Deadlift
    - DL & Shrug
    - Shrug & pull
    - Muscle Clean
    - Pull & receive
    - Power clean
    - Squat clean

    Clean complex
    10 min for quality:
    1 Squat clean + front squat

  • 4.7.2025 Pause Front Squat Strength

    Paused front squat

    Build to heavy 2 (H2) @ RPE 8 (83-88%, 2 RIR)

  • 6sets of thrusters Strength

    1-2 sets: 6reps, RPE 8
    3-4 sets: 4reps, RPE 9
    5-6 sets: 2reps, RPE 9-10

    *2min rest
    *barbell from the ground

  • HYROX Workout

    Partner Workout - YGIG

    For Time
    400 m run (together)
    50 thruster @35/25 kg
    1000 m row/ski erg
    50 DB alt. snatch @22.5/15 kg
    400 m run (together)
    100 m farmer carry @2x24/16 kg
    1000 m row/ski erg
    50 single KB box step-over @24/16
    400 m run (together)

    timecap: 35’