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

  • 20.1.2025 Workout

    Snatch

    A) WU 3-4 ROUNDS:

    • 3 Position Squat Snatch (below + above knee + High hang) (tyhjä tanko)
    • 3-5 DB Squat Jump (kevyet käsipainot)

    B) E90SEC X5-7:

    • 3 Position Squat Snatch (älä tiputa tankoa välissä) (build up weight)

    C) Lifting Under Fatique
    1:30 On/1:30 Off X6

    • 12 Cal Ski (Lujaa)
    • Amrap: Squat Snatch @55kg

    D) Snatch Panda Pull 4x3 @100% from 1RM

    SQUATS

    Back Squats:

    1x6 @70kg
    1x6 @80kg
    1x3 @90kg
    1x2 @95kg

    Front Squat:

    1x5 @60kg
    3x4 @70kg

    ACCESSORIES

    A) 3x10-15 Reiden ojennus (laitteessa)

    B) 3x Superset:

    • Romanian DL (2x DB)
    • 15-20 GHD Hip Ext.

  • 19.1.2025 Workout

    Deadlift

    1) Find days 1RM
    *Varovasti sitte prkl, formi edellä

    B) 2x10 Drop set @50-60% From 1RM

    Strength

    A) 3x Superset:

    -10/10 Bulgarian Split Squat (2x DB)
    -20m Backwards Sled Drag (link)

    B) 3x Superset:

    -15-20 GHD Hip Extension
    -10/10 DB Row

    Metcon

    For Time:

    • 5k BikeErg (Zone 2)

    Into,

    10x 2min amrap:

    • 10 WB
    • 10 Heavy DB Snatch +Easy Bike for the rest of the time

    Into,

    5k BikeErg (Zone 2)

    *Eli alkuun pk vauhtia 5k pyörällä ja sitten 10x2minuutin amrappia. Aina alkuun 10wb + 10db snatch ja loppuaika mitä siitä kahesta minasta jää, teet easy pyörää. Ja sitten aina alusta x10

  • Power Snatch Strength

    12 sets of Power Snatch:
    Sets 1-3: 1 @70% 1RM Power Snatch
    Sets 4-6: 1 @75%
    Sets 7-9: 1 @80%
    Sets 10-12: 1 @As heavy as possible (no specific numbers, just hit a heavy stimulus!)
    - Rest as needed btw sets

  • Pn-reenit Workout

    Tempaus lantio kakkosia 25kg saakka
    Tempaus pp kakkosia 31kg saakka
    Tempauksia 36kg saakka KYYKKYYN! 🥳
    Taisi yks tai kaks lentää johonkin, muuten onnistunutta.

    Rive pp+rive+työntö 1+1+1
    25,30,35,40,44,45,49

    Etukyykky 3x5
    Lämpät kolmosina 45,55,60
    62,62,62

    Loppujumpassa 21-15-9
    Punnerrus
    Linkkarit
    Superman

    Enkkana 10 punnerrusta putkeen! 🥳

  • Open house TEAM WOD @Teurastamo Workout

    In teams of 3
    7x 3min AMRAP, 1min rest between

    1. Sled push
    2. Synchro DB sit ups
    3. Synchro one arm DB Thruster (all 3 work)
    4. Rope Climb
    5. Max Cal Air Bike with two bikes
    6. Synchro Pull ups
    7. Synchro Devil’s press

    Sled: Your Team mate(s)
    DB: 22,5kg / 15kg
    Synchro: Two work, one rests (except thruster)

    Teurastamon avajaisviikonlopun WOD 19.1.2025

  • 10-8-6-4-2 AMRAP 15 min Workout

    AMRAP, 15 min
    10 Box Jump
    8 DB snatch
    6 T2B
    4 Wall climb
    2 Thruster, heavy

  • Program60 230125 Workout

    8 min AMRAP

    6 cal row
    6 back squats 50 kg

  • Program60 230125 strength Strength

    Back squat

    1. Find todays heavy 3RM of back squat
    2. 3x3 reps @80-90% of 1

  • Engine 19012025 Workout

    Emom 30 @ steady, repeatable pace
    30-45 sec work / min
    1. Ski
    2. T2b
    3. GHD
    4. DU
    5. Pull ups
    6. Air squat

  • 18.1.2025 Workout

    CONDITIONING

    A) For 30min (PK Vauhti)
    - 15 Cal Row
    - 15 Cal Bike

    -Rest 5min-

    E3MOM Till Failure:
    8 Burpee Box Jump Over
    10 Cal Row
    *add 5cal to row each round. Go till failure

    ACCESSORIES

    A) 3-4x For Quality:

    • 30/30m Heavy KB Suitcase Carry
    • 30m 2xKB Front Rack Carry
    • 45-60s Deadhang from Bar

    B) 3-4x For Quality: