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

  • Viikko 46 Workout

    Syklin kolmas viikko ennen kevennystä. Hieman erilainen viikko kokonaisuus.
    Lisäksi Terwa Throwdownin karsintalaji tulee julki. Otetaan tälle syksyä ennen joulua treenileiripäivä porukalla!

  • AF #masu Strength

    AF WEEK 44, Day 3

    WEIGHTLIFTING (2/2)

    A: E2MOM x6:

    Hang Muscle Snatch (above the knee) + Muscle Snatch + Hang Power Snatch
    (above the knee) + Power Snatch + Squat Snatch.

    TnG reps.
    Target: add 2,5-5% compared to last week. Work up to a heavy combo of the day.

    B: EMOM x6: 2 Power Snatch, TnG + 3 High Box Jump (low box, high catch)

    Use 65-70% of 1RM Power Snatch.
    Target: add 2,5-5% compared to last week.

  • Lunges 10-10-10-4 Strength

    Lunges 10-10-10-4

  • 8 min E2MOM: 3-Position Clean Strength

    8 min E2MOM:
    • 3-Position Clean (upper thigh, below knee, floor)
    Every 2 min for 8 min, perform one 3-position clean (no jerk; power or squat). Recommended weight: 45%, 55%, 65% of 1RM clean.

  • Clean & Jerk 4-4-4-4 Strength

    Clean & Jerk
    • 4 reps at 55% of 1RM
    • 4 reps at 55% of 1RM
    • 4 reps at 65% of 1RM
    • 4 reps at 65% of 1RM

  • 8 min E2MOM: 3-Position Snatch Strength

    8 min E2MOM:
    • 3-Position Snatch (upper thigh, below knee, floor)
    Every 2 min for 8 min, perform one 3-position snatch (power or squat). Recommended weight: 45%, 55%, 65% of 1RM snatch.

  • PTG TI 4.11.2025 klo 10 Workout

    LÄMMITTELY
    Kiertoharjoitus - 2 x 45s./20s.
    1. Uimari
    2. Pull over kp (jalat mukaan)
    3. Seinällä pystypunnerrus
    4. Rullan päällä kuminauhalla veto ylhäältä
    5. Käden avaus kylkimakuulla vk

    n. 60-90s./liike
    - Roikkuminen
    - Renkailla rintakehän avaus
    - Boksilla rinnan alaspainallus
    - Kylkimakuulla ristikkäisten raajojen ojennus

    VOIMA
    3 x 12 rengassoutu
    Lepää 60-90s. sarjojen välissä

    HIIT 1
    3 x 30s./15s.
    1. Tempaus vuorokäsin kp
    2. Lankku (+jalkojen avaus)

    HIIT 2
    3 x 30s./15s.
    1. Stepperin/boksin ylitys
    2. Jalkojen siirto kk yli

  • Omatoimitreeni Workout

    Warm up, 8min:
    :30 machine
    10 alt.spider stretch
    5 scap push up
    10 shoulder tap
    10 glute bridge

    1) e2:30 x5:
    8+8 one leg deadlift with db/kb
    6 ring row

    2) 12min:
    10 cal row
    12 kb swing
    10 cal bike erg
    12 kb goblet squat
    -rest :30sec-

  • 4.11.2025 Press & Row Workout

    Alternate A1/A2

    A1. Seated strict press – 4 x 6 @ RPE 8-9 (1-2 RIR), rest 1:00 before A2

    A2. Single arm DB row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

  • 4.11.2025 Snatch Strength

    Snatch

    3-5 x 1 @ continue to build up from 3-postion, go EMOM