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

  • Pn-reenit Workout

    Voimatempaus + vala 1+2 otm 90s x 10
    36kg saakka

    Tempaus pp + tempaus 1+1 otm 90s x 10
    41kg saakka

    1 rive pp + 1 rive + 2 työntöä otm 120s x 10
    30,35,40,44,44,45,0,45,45,49

    Takakyykky 1x6
    Lämpät kolmosia 50,60,70
    Kutosia 80,84

    +loppujumps! 🥵

  • 30.5.2025 Workout warmup Workout

    1:30/1:00/0:30 of each @ increasing pace

    1) Air bike
    2) Row
    +
    Bar muscle-up prep – 2 rounds (here OR after part A)
    5 Arch hold push to hollow hold (3-5 sec in each position)
    3 Supine dowel hip snap rollover
    8 Front support pops
    3 Jumping bar muscle-ups with hip snap
    +
    Build to workout weight for KB clean and jerks and wall balls
    * Practice few sets of other movements as you build up
    +
    @ workout weight
    5 KB clean and jerks
    3 Bar muscle-ups
    10 Wall balls
    5 Burpee get overs
    10m Sled push

  • Conditioning Workout

    Every 3 mins x 10 sets

    Alternate btw :

    A)
    6 burpee pull up
    12 Alt. Dumbell snatch @22,5/15kg
    24 abmat sit up
    Remaining time is rest!

    B)
    6 Single arm cluster (3/3) @22,5/15kg
    12 box jump @60/50cm
    24 dumbell Pull through
    Remaining time is rest!

  • WL + Barbell cycling Workout

    tempo snatch pull + power snatch + OHS practice

    4rnds for time:
    5 power clean @50/30
    5 frontsquat
    5 bent over row

  • 23.04.2025 Workout

    Strength Supersets

    A) Build to heavy 4RM in Bench Press

    B) 3 supersets:

    • 6-8 Bench Press @75-80% from 4RM
    • 4-6 Strict Pull Up (weighted)

    *rest 3min between rounds

    C) 3x Superset:

    *Rest 3min between rounds

    Skill Practice

    A) For 10-15min:

    B) E2MOM X5

    00:00-00:30: Max Reps Box Hspu or Pike Push Up
    00:30-01:30: Max Reps DU
    01:30-02:00: Rest

    Shoulder accessories

    3x for quality:

    • 10-15 Lu Raise (2x 5kg plate)
    • 10-15 Banded Face Pull

    *rest as needed

  • Hang power snatch + OHS Strength

    2+1 reps
    4 sets

  • PTG TI 20.5.25 klo 10 & 11 Workout

    LÄMMITTELY
    1. Cat - Cow
    2. Sivutaivutukset nelinkontin
    3. Pyöritykset nelinkontin
    4. Lisko kierto oik. & vas.
    5. LLA - Kobra
    6. Skorpioni

    KEHONPAINO
    2 kierrosta - 60s./liike
    1. Lantionnosto rullaten / vuorojaloin lantionnosto
    2. Dead bug jalkojen ja käsien kierrolla
    3. LLA / AKK - jarruttava punnerrus
    4. Uimari vuorokäsin

    SYVÄT VENYTYKSET
    1:30/liike
    - Lonkankoukistaja oik. & vas. (blokki etujalan alla)
    - Selin jalan kierto oik. & vas.
    - Istuen eteentaivutus
    - istuen jalat auki - eteentaivutus
    - Puppy pose (bolsteri)
    - Rintarangan avaus bolsterilla

  • Practice kipping pull-ups Workout

    -2 x 10 lat activation
    -2 x 10 kipping (no legs)
    -2 x 5 PRM kipping pull-ups
    -2 x 5 kipping pull-ups

  • BULLETPROOF STRENGTH Workout

    Week 4
    Session 2/2
    A)
    4 x 8/8
    Back rack cossack squats
    Moderate weight
    - same weight across all sets
    - rest 90” btw sets

    B)
    Bench press
    Use your training max for the percentages
    Training max = 90%of real 1 RM
    Week 4 DELOAD
    1x5@60% of training max
    1x5@60%
    1x5@60%

    C)
    4 sets :
    EMOM 16 mins
    Min 1: Glute bridge dumbell floor press x 12
    Min 2 : 3 wide /3 normal / 3 narrow grip pull up
    Min 3 : barbell windshield viper 40"
    Min 4 : REST

  • 2.1.2026 Sumo Deadlift Strength

    Maastaveto
    3x5x65%