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

  • Finisher Workout

    4 sets:
    :45 Forearm Plank
    10 KB Side Bends @RPE 7-8 (each side)
    - No rest btw sets

  • 30.6.2025 BasicWod Workout

    Triangle EMOM 32

    Minute 1 : Row Calories
    Minute 2 : Bike Erg Calories
    Minute 3 : Burpees
    Minute 4 : Rest

    • Every station same repetion, each round. ( calories & burpees. ex. 11 )

  • Pre Workout Workout

    4 sets:
    15 Pallof Presses (hold a squat just above parallel as you press)
    10 DB Hammer Curls @RPE 7-8
    - No rest btw sets. Move fluidly from one move into the next.

  • Painonnosto - Sunnuntai 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) 3 Tempausta

    TEMPAUS

    Tekniikkaharjoitus

    Muscle snatch,
    5 x 2 (kevyt/keskiraskas).
    Nosta 1:30min välein

    Snatch drop,
    5 x 2 (kevyt).
    Nosta 1:30min välein

    Tempaus,
    5 x 2 (kevyt)
    Ekassa tempauksessa 3s paussi polvella.

    RINNALLEVETO & TYÖNTÖ

    Hitaat rivevedot,
    5 x 2 (kevyt/keskiraskas)
    Nosta 1:30min välein

    Tall clean,
    5 x 3 (kevyt)
    Nosta 1:30min välein

    Saksiin työntö,
    5 x 2-3 (kevyt)
    Nosta 1:30min välein

    BONUS

    Korkeat boxille hypyt,
    Yhteensä 14-16 kpl, 2-3 hypyn sarjoissa.

    Ylätalja niskan taakse,
    4 x 6-8 (raskas)

    Back extension hold,
    3 x :30s-45s (raskas)

  • Oly Workout

    3x 2, tekniikkaa
    Tempausveto pause polven alapuolella, pause yläpuolella
    Raakatempaus
    Valakyykky

    4x 1+2, moderate
    Tempausveto
    Raakatempaus

    4x 2, moderate
    Tempaus

  • 28.6.2025 Jerk rack Hold ( Strength ) Workout

    Jerk rack hold

    3 to 4 x 5 to 10-seconds @ 100+%1RM jerk, go every 2:00-3:00

    Set the rack/block height so that you can unrack the bar straight up without the need to step back.
    – Elevate your shoulders slightly to prevent the bar pressing on your neck (so you won’t pass out). IF YOU FEEL DIZZY, RACK THE WEIGHT IMMEDIATELY. If possible, do this from blocks to stay safe.
    – Do your first hold @ 1RM jerk, then if that felt ok, you can go slightly heavier.
    – Intent is to build your trunk/back strength and confidence with heavy loads in the front rack position.

  • 28.6.2025 Snatch ( Strength ) Workout

    Snatch w/ 2-sec pause @ receiving + Snatch

    5 to 7 x 1+1 @ 65-75%1RM snatch, go every 1:00-1:30

    – Do your first set @ 65%1RM snatch and build up within the percentage range over the remaining sets
    – Pause for 2-seconds in the receiving of the first rep before standing up
    – Drop the bar between each rep, reset and go

  • Tuleeko hiki? Workout

    Wu: 2 rounds
    1min maailman paras
    1min kyykky kierrolla
    1min marjanpoimija
    1min lapakierrot

    Wu2: 4 kierrosta
    15s work 15s rest
    Half burpee

    Work 40s rest 20s
    4 rounds
    A: soutu
    B: wall ball
    C: echo
    D: sandbag / wallball hug
    E: ski/erg
    F: farmer carry
    G: rest

  • AMRAP 40 Workout

    SMASH!!!

    AMRAP 40
    teams of 3:
    A) 400m run

    B)
    20cal machine
    40 DB snatch
    40 DB reverse lunge
    20 up&down

  • Conditioning Workout

    Partner workout

    00:00-20:00
    200 - 200m run
    20-20 Sandbag squat @30/20kg
    20-20 double under
    20-20 HR push up
    20-20 Alt. V-up

    20:00-23:00
    REST

    23:00-33:00
    EMOM10
    odd: 10-12 Syncro burpee to plate
    even: 5 DB Front rack Lunge + 5 DB Push press LEFT then 5+5 RIGHT @22,5/15kg