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

  • Long & Light Workout

    For quality 40 min of
    800m run
    15 Hang power snatch 43/61kg
    10 toes to bar

    Goal & Intensity:
    - Build endurance and movement efficiency through steady work.
    - Focus on consistent pacing and clean reps from start to finish.
    - The total volume will add up, but each round should feel manageable.
    - Choose a weight and scale that let you move without long breaks.
    - Start slower than you think—you’ll thank yourself later. Keep your breathing smooth and form sharp.
    - This type of training improve aerobic capacity and recovery ability, which directly supports strength development and heavier training days.
    - RPE 6-7

  • 4 kierrosta alkavalla minuutilla ja 3 liikettä Workout

    4 kierrosta alkavalla minuutilla

    1. 10 käsipainotempaus riipusta, raskas paino
    2. 10-15 pallon isku, niin nopeasti kuin mahdollista
    3. 100 naruhyppy, ei tuplia

  • Tempaus tekniikkaa, kevyellä painolla Workout

    Tempaus tekniikkaa, kevyellä painolla

    Allemeno niskan takaa tempausotteella (snatch balance) 3,3,3,2,2
    Voima tempaus 4x3
    Tempaus (raakana) taskusta 3,3,3,2,2

  • Tekniikka: Tempaus 30 min Workout

    Tempaus 30min

    Allemeno niskan takaa tempausotteella + valakyykky (2+1)x5, kohtuullinen paino
    Tempaus taskusta + tempaus riipusta + tempaus (1+1+1)x5, kohtuullinen paino

  • Post wod Workout

    Land mine clean & jerk
    6 x every 2 min
    6 reps per side
    - RPE 6

    • Train power production and movement control in a unilateral setup.
    • This is a great prep movement for Olympic lifting and midline stability.
    • The movement should feel smooth and light—technique over load.
    • Focus on an explosive drive and clean positioning.
    • Start slow and build the movement step by step—speed comes after good mechanics.

  • ACCESSORY Workout

    3-4sets:

    8+8 curtsy lunge
    8 cyclist squat (slow tempo negative)

  • 8 min Paholainen ja leuat Workout

    8min
    Paholaisen punnerrus 1kp 1,2,3,…
    Leuanveto 1,2,3,…

    2min lepo

  • 5 x 2 min töitä/2 min lepo Workout

    5 x 2min töitä/2min lepo

    5-8 leuanveto
    6 etukyykky 60/50/40/30kg
    Max cal laite

    Tee harjoitus parin kanssa, päättäkää yhdessä etukyykyn paino. Etukyykyssä tanko otetaan lattialta rinnalle.

  • 050525 Maanantai A Strength

    Deadlift
    4x5 @70-75% 1RM

  • SNATCH COMPLEX Strength

    E90s x 10

    5x 1 snatch + 2 hang snatch
    5x 1 snatch + 1 hang snatch