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

  • Takakyykky 4 x 5 Strength

    Back squat 4 x 5

  • For time with partner Workout

    -100 deadlifts 60/45kg

    7rds of:
    -15 bar over burpee
    -15 double db thrusters 2 x 15/10kg
    -15 US KBS 20/16kg

    Then:
    -400m run(both) plate 15/10kg overhead.
    (Both athletes need to run same time)

  • 3 x 6 landmine pystypunnerrus Strength

    Osana superia.

  • Conditioning Workout

    AMRAP 30 mins
    1 Row, 250 m
    10 Alternating Dumbbell Snatches, 1x22.5/15 kg
    1 Ski Erg, 250 m / bike 500m
    10 Alternating Single Dumbbell Box Step-ups, 1x22.5/15 kg, 50cm
    2 Rows, 250 m
    20 Alternating Dumbbell Snatches,
    2 Ski Ergs, 250 m / bike 500m
    20 Alternating Single Dumbbell Box Step-ups
    3 Rows, 250 m
    30 Alternating Dumbbell Snatches,
    3 Ski Ergs, 250 m / bike 500m
    30 Alternating Single Dumbbell Box Step-ups,
    ...

    Continue adding 1 Rows, 10 Alternating Dumbbell Snatches, 1 Ski Ergs, and 10 Alternating Single Dumbbell Box Step-ups until time expires.

    3 rounds for quality of:
    12 Alternating Cossack Squats
    8 L/8 R Staggered Stance Deadlifts, pick load

  • 02.08.2025 Workout

    Bench Press

    Cluster Sets

    • 2.2.2 @70%
    • 2.1.1 @75%

    • 2x 1.1.1 @80-85%

    • Eli esim eka setti: 2 reppiä (rest 20s) 2 reppiä (rest 20s) 2 reppiä
      Samalla kaavalla kaikki setit. Lepoa 2-3min settien välissä

    CF Games Event 2

    For Time:

    • 20 Wall Walk
    • 10 DB S2OH @25kg (oikeesti 70lbs)
    • 20 DU Crossover
    • 30 T2B
    • 20 DU Crossover
    • 10 DB S2OH
    • 20 DU Crossover
    • 30 T2B
    • 20 DU Crossover
    • 10 DB S2OH

  • 6.12.2024 Power Clean + Jerk Workout

    Power clean and jerk

    8 – 10 Sets Of 5 x ( 1+ 1 ) (TnG) @ 45+%1RM PC+J

    – Rest as needed between rounds –

  • Circuit - Maanantai Workout

    LÄMMITTELY
    1-2 Kierrosta, :40s töitä / :20s lepoa
    1) Soutu, hiihto tai pyörä
    2) Käsipainotempaus
    3) Dball nosto hartialle
    4) Slam ball
    5) Istumaannousu
    6) Askelkyykky
    7) Vuorikiipeilijä

    KUNTOHARJOITUS
    3 Kierrosta, 1:00 min töitä / :15s lepo
    1) Soutu
    2) Käsipainotempaus
    3) Dball nosto hartialle
    4) Hiihto
    5) Slam ball
    6) Istumaannousu
    7) Pyörä
    8) Askelkyykky
    9) Vuorikiipeilijä
    10) Lepo

    HUOMIOITA
    Harjoituksen tarkoitus on kehittää kauttaaltaan lihaskuntoa ja lihaskestävyyttä. Valitse painot ja liikkeiden haastavuus mieluiten siten, että pystyt pysymään liikkeellä hyvällä sykkeellä koko kierroksen ajan. Viimeinen osio on lepo, joten voit päästellä sen myötä tämän harjoituksen vähän kovempaa.

  • 5.5.2025 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 19.7.2024 Warmup Workout

    800m Jog
    +
    2 Rounds
    8 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    +
    Build to workout weight for overhead squat
    – Kipping Toes-to-Bar Complex – between OHS sets
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    +
    3 Rounds @ increasing pace (from easy to workout pace)
    200m Jog/Run
    4 Overhead squats @ workout weight
    6 Toes-to-bars

  • Power snatch + ohs Strength

    3 sets of 2+2 @ 80%