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

  • 4 x alkavalla 4 minuutilla maastaveto ja leuat Strength

    4 x alkavalla 4 minuutilla

    3 maastaveto, rakenna päivän raskaaseen painoon
    3-8 tiukka leuanveto, tee veto terävästi

  • hang squat snatch Strength

    7x every 3 min
    3 hang squat snatch
    for load
    RPE 7–8

    Goal & Intensity:
    -Build strength and technical consistency in the pull and receiving phase of the snatch.
    -Controlled, accurate lifts that focus on timing, position, and explosive extension.
    -Repeat the key points from earlier sessions — steady lift-off, aggressive extension, and solid bottom position.
    -Keep the segment pull smooth to above the knee and make sure hang snatch starts with a sharp contact at the hip.
    Area of training:
    This session improves Olympic lifting mechanics and full-body power production. Quality practice like this is essential to progressing in the snatch, even for more advanced athletes.

  • 10 EMOM front squats Workout

    10 EMOM:

    3 front squats

    80% C&J max. Tanko maasta tai räkistä.

  • Bench press 5 - 3 - 1 Strength

    Bench press 9x every 90s:

    1. 5 - 70%
    2. 3 - 80%
    3. 1 - 90%

  • Front squat Strength

    Front squat:

    3 - 2 - 1 - 3 - 2 - 1

  • Bench press Strength

    Bench press

    3 - 3 - 2 - 2 - 2 - 1 - 1

    90-95-95/100% bench press max. Ykkösissä 1 toisto tulisi jäädä reserviin.

  • Keskivartaloni tietää tehneensä jotain Workout

    Every 90s x 10:

    7-10 knees to elbows
    3 squat cleans 60% C&J max. Or 70/50

  • Barbell picking Strength

    Every 90s x 6:

    3 front squats - barbell from the ground

    60-75% of FS max.

  • Burpees and burpees! Workout

    AMRAP in 12 minutes of:
    7 Burpee pull-ups
    7 weighted burpees 20/10kg

  • Partner workout Workout

    "Metcon (time)

    With partner 3 rounds (each) for time:
    35/25 Calories row
    12 Deadlifts 100/70kg
    21 Box jumps 24”/20”
    *You go, I go.

    Timecap: 27 minutes. "

    "Pariharjoitus. Harjoitus testaa voimakestävyyttä sekä vauhtikestävyyttä. Tavoitteena on parin kanssa tehdä annetut määrät läpi mahdollisimman nopeasti.

    Harjoituksessa edetään aina koko kierros kerrallaan. Vauhdin tulisi olla napakka ja samoin siirtymien pitäisi tapahtua nopeasti. Tavoiteaika kierrokselle on alle 5:00 minuuttia. "