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

  • 16.3.2026 CLEAN PULL Strength

    *use straps

    3×3@75-80%, jerk-%, rest 2-3min

  • 16.3.2026 PUSH PRESS Strength

    *you can use the "rebound jerk" method

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

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

  • 16.3.2026 Workout

    MODERATE-LIGHT WEEK 12/18

    WARM UP 10-15min

    Do your own 5 min warm-up

    --

    ~10min 2 rounds : no shoes

    10× FLOOR LYING PLATE PULLOVER *pidä alaselkä koko liikkeenajan lattiassa

    10×/side CLAMSHELL SIDE PLANK HIP THRUST

    10×/side ALT TALL KNEELING DB/PLATE HALO

    5×/side SINGLE DB/PLATE SUMO RDL

    30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

    --

    video: Floor Lying Plate Pull Over

    video: Clamshell Side Plank Hip Thrust 2:23

    video: Tall Kneeling Dumbbell/Plate Halo

    video: Single Dumbbell/Plate Sumo Romanian Deadlift

    SNATCH HIGH PULL + NINJA POWER SNATCH + NINJA SNATCH
    *ninja = no feet/jump
    2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

    SNATCH
    2×3@barbell, 3@up to 65-70%, sn-%, rest 2min

    PAUSE PUSH PRESS *2-3sec pause in the dip bottom
    5@barbell, 5@30%, pp-%, rest btw sets 2min

    PUSH PRESS *you can use the "rebound jerk" method
    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
    5@40%, 5@50%, 5@60%, pp-%, rest 2-3min

    CLEAN PULL *use straps
    3×3@75-80%, jerk-%, rest 2-3min

    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

    20× BARBELL SIDE BEND

    4-6+4-6× DUAL DB SEATED PRESS STICK POINT + DUAL DB SEATED PRESS *hands external rotation, without back support *aloita punnerrukset "kuolleesta" kulmasta ja tee määrätyt toistot ja jatka loppu koko liikeradalla

    8-12× BACK EXTENSION with WEIGHT *kuorma niskassa

    --

    video: BARBELL SIDE BEND

    video: SEATED DB PRESS

    video: BACK EXTENSION with WEIGHT

    0:37

    KEHONHUOLTOA!

  • 16.3.2026 SNATCH Strength

    2×3@barbell, 3@up to 65-70%, sn-%, rest 2min

  • 18.3.2026 Deadlift Strength

    Deadlift

    3 to 4 x 3 @ 74-80% (3 RIR), Rest 3:00 between sets

  • Strict Press 10-8-6-4-2 Strength

    Strict press, build to heavy

  • 17.3.2026 EMOM ( BasicWod ) Workout

    EMOM 12 ( AMRAP ) Work 0:40 rest 0:20

    1 ) Bench Press 60/42,5kg
    2 ) Single Unders
    3 ) Rest

    .

  • 16.3.2026 Back Squat ( BasicWod ) Strength

    Back Squat

    6-6-6-4-4-2-2, building heavy

    Go every 3:00

  • ”Heavy DT” @ 62,5kg/90kg Workout

    “Heavy DT”

    5 kierrosta aikaa vastaan:

    N 62,5kg / M 90kg

  • NBT Varjo-open Workout

    2x 16 min EMOM

    1. 12 T2B
    2. 8 Burpee Pull up / 4 burpee pullover
    3. 12 HSPU
    4. 8 Heavy WB

    Rest as needed

    1. 4 rMU / BMU / Box BMU
    2. 8 DB Hang cluster 2 x 15 / 22,5 kg
    3. 12 Reverse lunges /w DB’s
    4. 8-16 m HS WALK/ Shoulder taps

    Have Fun!