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

  • STAMINA Workout

    3 x 5min Amrap
    8 DB over burpee
    10 double db thruster
    12 db snatch alt.
    – rest 3min between amraps

  • MUSCLE RATAPIHA Workout

    Tessa Borodulin

    Takakyykky 4x3 77,5-80%
    Pystypunnerrus 4x3 77,5-80%

    EMOM 12:
    1: 12 Lantionnosto lattialla KB/DB lisäpainona
    2: 12 Heavy goblet squats
    3: Max reps boksidippi
    4: rest

  • 14.12.25 Perfo Workout

    WU

    Speed /Agility
    Liikkeelle lähtöjä

    Kontrasti
    3x
    3-4x snatch pull polvelta @ 100% 1RM
    3-5 Avustettu kevennyshyppy, tarpeeksi paksu kuminauha

    CF
    emom 36
    35sek on, 25sek
    1. bike moderate
    2. bag to shoulder
    3. HSPU
    4. Bearhug carry
    5. 1 db cluster
    6. rest

    Tabata dead hang

  • Sunnuntain Pitkä Workout

    3 x 16min / 2min tauot

    1)
    4min kone
    4min 20 viivahölkkä + 10 lankkuburpeeta

    2) 8-10×/liike
    Yhden jalan mave
    Sivutaivutus
    Sivulankku 15-20s puoli
    Kaaripito 20-30s
    Kuppipito 20-30s

    3) 8-10×/liike
    Selän pyöristys+ eteentaivutus
    R-rangan kierto kyykystä
    Kepillä olkapääliikkuvuus
    Rento roikunta

  • 13.12.2025 CLEAN + JERK Strength

    CLEAN + JERK
    *lähestyminen esim. ~25min, 9 kertaa tangossa käynti

    2×2× 1+1@barbell (~25min),
    1×2× 1+1@40% (20min),
    1×2× 1+1@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

    tai

    CLEAN + JERK
    *lähestyminen esim. ~18min, 7 kertaa tangossa käynti

    2×2× 1+1@barbell (18min),
    1×2× 1+1@40% (15min),
    1×2× 1+1@60% (12min),
    1+1@75% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

  • 13.12.2025 SNATCH Strength

    *lähestyminen esim. 25min, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min),
    2@50% (20min),
    1@65% (18min),
    1@72% (15min),
    1@77% (12min),
    1@82% (9min),
    1@86% (6min),
    1@90% (3min),
    1@93% - 95% --- open

  • Höyry Workout

    A)
    Emom 24
    1) Kone 8-15cal
    2) Kahvakuulaheilautus 10-15
    3) Burpee boardjump 6-24m
    4) Lepo
    RPE: 7-8

    B)
    YGIG AMRAP 20min
    60 Cal koneella
    60 Seinäpalloa
    RPE: 8-10

    C)
    Jähy 10-15min
    1-3min kevyttä liikettä; hölkkä/kone
    6-8 Rintaranka avaukset
    6-8 Pohkeet
    RPE: 3-4

  • 11.12.25 Strength

    EMOMx10
    20 DU / 30 SU + 1 thruster @70%-->

    • tämä voimaliikkeenä, kasvata thrusteri raskaaseen

  • Strength + Skill Workout

    EMOM x 9 MINUTES
    MIN 1 - KB/DB windmill x 3/3 @medium
    MIN 2 - 3-4 x ( 1 kip swing + 1 Leg raise until 90 degree + 1 leg raise until best effort)
    MIN 3 - :30 Jump Rope Practice

  • KE&TO 10-11.12.25. BASIC Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    then 2 rounds
    6-8 half kneeling kb bottom up press or arnold db press R/L
    6-8 single leg rdl + clean R/L
    6-8 burpees
    6-8 tempo ring rows

    Weightlifting
    3x2 push jerk + 2 split jerk (pause on catch) @light/moderate
    4x1 push jerk + 1 split jerk @moderate to heavyish
    rest 1.5-2.5 min bwn sets

    Metcon
    12 min at 80% effort
    45 sec of double unders/single unders
    10 push ups
    10 pull ups / ring rows
    10 v-ups
    10 kb swings

    Cool down
    5-10 min recovery bike / air bike / jog&walk