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

  • Movement Prep Workout

    3 sets:
    10m Walking Lunges w/ Plate Behind The Head
    :30 Weighted Sorenson Hold
    - Rest as needed

  • 13.10.25 Strength

    5x
    1 snatch pull + 1 hang snatch + 1 hip squat snatch @60-65+%

    every 1.30

  • Crosstraining kestävyys - Sunnuntai Workout

    Kovatehoinen 36 minuutin intervalliharjoitus

    Lämmittely
    3min soutu
    3min pyörä
    3min hiihto

    Muuttuva intensiteetti; 1min kevyt, 30sek raskas, 1,5min kevyt

    Sitten:
    10 takareiden pumppaukset; nilkoista kiinni ja pumppaa polvia koukkuun ja suoraksi
    10 pään yli vientiä kepillä
    8+8 vartalon kierrot etunojassa; nojaa lantiosta hieman eteen, keppi harteilla, kierrä ylävartaloa puolelta toiselle hallitusti

    Harjoitus (Syke 75–85%/HRmax ja 85–95%/HR max)

    2 kierrosta: 4min työaika per ergo, 2min lepo ergojen välissä

    A) Soutu
    B) Pyörä
    C) Hiihto

    Jokaisen osion (A, B, C) aikana tulee kolme sprinttiä (1,2,3 min kohdalla). Pyri laittamaan "max effort"- osiin mahdollisimman paljon tehoja.

    Ensimmäinen kierros:
    10s max effort vedot, jonka jälkeen 50s palauttelua rauhallisesti.

    Toinen kierros:
    15s max effort vedot, jonka jälkeen 45s palauttelua rauhallisesti.

  • Snatch Pull Practice Workout

    20min:
    2x (1 Snatch Deadlift + 1 Snatch Pull Jump + 1 Power Snatch)
    - Build in weight each set. Keep it light enough to where it feels snappy every set!
    - Rest as needed

  • Snatch Deadlift + Power Snatch Strength

    15-20min:
    1 Snatch Deadlift + 1 Power Snatch
    - Build up to 80% 1RM Power Snatch
    - Rest as needed

  • 10.10.2025 For time Workout

    For time

    100 Double-unders
    50 DB walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
    30 Handstand push-ups
    15 Bar muscle-ups

    80 Double-unders
    40 DB front-rack walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
    20 Deficit handstand push-ups, 3.5/2″
    10 Bar muscle-ups

    60 Double-unders
    30 DB overhead walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
    10 Wall-facing handstand push-ups
    5 Bar muscle-ups

    Time cap. 24:00

    Note. This is a repeat from the start of the year. If you did the workout then, you can check for progress.
    Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
    Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
    Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.

    Debrief.
    – How was your overall approach? Did you have the right strategy for each movement?
    – Could you keep your breaks short?
    – Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
    – What would you adapt in your strategy to improve your result if you were to do the workout again?
    – What two (2) things can you be proud of in this session? What one (1) thing must you improve?
    Movement options.
    Double-under → Reduce reps (75 – 50 – 25 reps) → Speed rope skips
    DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
    Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
    Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
    Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
    Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

  • Gymnastics Workout

    -kipping pull up/ C2B
    -strict handstand push up

  • 10.10.25 Workout

    2x
    800m row –2000 m bike (3min) – 800m row
    -rest 4min between sets

    2x
    600m ski – 2000m bike (3min) 600m ski
    -rest 4min between sets

    kaksi kertaa molemmat intervallit. Mieti, että toinen kierros on napsun nopeampi.

  • Basic Workout

  • Painonnosto - Perjantai Workout

    LÄMMITTELY

    3:00-5:00 minuuttia vapaavalintainen ergometri.
    Sitten 8:00 min EMOM:
    1-2) 5-10 Overhead squat
    3-4) 4-6 Muscle snatch
    5-6) 4-6 Snatch balance
    7-8) 3-5 Snatch

    TEMPAUS

    Raaka tempaus + Valakyykky + Tempaus,
    6 x (1+1+1) @ 76%.
    Nosta 2:00 min välein

    TYÖNTÖ
    Raaka rive + vauhtipunnerrus + työntö,
    3 x (1+2+2) @ 72%
    3 x (1+1+2) @ 81%
    Laske painot vauhtipunnerruksen ykkösmaksimista.
    Nosta 2:00 minuutin välein

    BONUS

    4 Kierrosta,
    4 Pystypunnerrusta istuma-asennosta, 2 RIR
    8 Suorin jaloin maastavetoa, 2-3 RIR
    :30s-60s lepo liikkeiden välissä