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

  • Basic Workout

  • 14.08.2025 (AM or PM) Workout

    Gymnastics

    A) Skill Practice

    • HSW Ramp (for 10-15min ish)

    B) Bäk tu rMU Proge

    EMOM 10:

    • ''x'' rMU

    Alota vaikka tää vko ihan 1-2 toistoo, keskity laatuun. Jos tuntuu hyvältä, niin tietysti enemmän

    C) EMOM 12:

    1: 20-30s Chin Over Rings Hold
    2: 15-30s Ring Support Hold
    3: 15-30s Ring Dip Hold
    4: Rest

    Metcon

    EMOM 10:

    1: 6-8 Strict Hspu + AMRAP: Power Snatch @42.5kg
    2: Rest

    -rest 5min-

    EMOM 10:

    1: 10 k.Hspu + AMRAP: Hang Power Snatch @42.5kg
    2: Rest

    Accessories

    A) 4 Rounds For Quality:

    • 15-20 Banded GHD Hip Ext.
    • 45-60s SB Bearhug Hold

    B) Optional 3-4 Rounds For Quality:

  • Back squat 10x3 OTM Strength

    3x back squat OTM 10

  • 14.8.2025 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • KAHVAKUULA RUUVIKATU Workout

    4 kierrosta
    - yhden käden heiluri x 4
    - rive kyykky x 3
    - thruster x 2
    Tee kaikki liikkeet ensin toisella puolella, ennen käden vaihtoa. Kun molemmat puolet tehty = 1 kierros

    AMRAP 10
    - 2KB rive kyykky x 8
    - burpee boksihyppy (-askellus) x 8

    AMRAP 8
    - vauhtipunnerrus x 6 (3+3)
    - maljakyykky x 6
    - linkkarivatsat x 6 ( tai tuck up vatsat)

  • Weightlifting Workout

    A:
    Skill Primer
    Hang Muscle Snatch, BTN Strict Press & OHS
    (5-8 sets x 2+2+2)

    B:
    Halted Snatch Deadlift, Hang Snatch & Snatch Balance
    (8 sets x 1+2+2 / 60%-70% / 0:03 pause below knees)

  • Pn-reenit Workout

    Tempausveto+tempaus lantio+allepud.+2 vauhtipunnerrusta te-ote 10x1
    15-25kg

    Tempaus lantiolta kakkosia 25-35kg

    Tempaus pp 35-41kg

    Thruster + työntö
    25,30,35,40

    Rive+työntö
    40,45,50,54,56

  • High hang squat snatch 4x2 Strength

    High hang squat snatch 4x2

  • 11.08.2025 Workout

    Snatch

    A) WU

    3-4x

    • 5 Sn. DL + 5 High Hang Muscle sn. + 5 Sn. Balance
    • 3 Dual DB Squat Jump (light db's)

    Rest as needed

    B) Primer

    E2MOM x 9 sets

    • Set 1-3: 3 TnG reps @70-75%
    • Set 4-6: 2 TnG reps @75-80%
    • Set 7-9: 1 rep @80+

    +Jos tuntuu hyvältä voit ottaa parit ykköset vielä

    C) Snatch Pull

    • 3x2 @110-115% *Rest 3min Between

    Back Squat

    A) Build Up To Days Heavy 5RM (1-2RIR)

    B) 2x5 @85-90% From Days 5RM

    *Rest 3min between sets

    Metcon

    4 Rounds For Time:

    • 400m Run
    • 25 GHD
    • 8 Devils Press @2x35lbs

  • 12.8.2025 Run Workout

    Run intervals

    2 sets of:
    6:00 @ 5K pace
    – Rest 1:30 –
    3:00 @ 3K pace

    – Rest 3:00 between sets -