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

  • WOD Workout

    4 rnds for time:
    5 ttb
    10 ring row
    15 dbl DB push press

    T.C.: 8'

  • FRONT SQUAT Strength

    Front squat

    4x3 (4s pause bottom of squat)

    E3MOM / 1-2 RIR

  • Advanced: Bb cycling (4/4) Strength

    E2MOM x8:
    1-3) 5 tng power snatch
    4-6) 4 tng power snatch
    7-8) 3 tng power snatch
    - Pyri tekemään pieniä korotuksia viime viikosta (RIR 0-1 hyvää tng power snatch)

  • 6 rounds 20/10s: Hollow Body Rock / Arch Body Rock Workout

    Core
    6 rounds:
    • 20 sec Hollow Body Rock
    • 10 sec Rest
    • 20 sec Arch Body Rock
    • 10 sec Rest

  • 29.1.2025 Workout

    SNATCH

    A) WU
    3-4x For Quality
    *Rest as needed

    *Keskity siihen, ettet tee sitä banaaniasentoa, vaan ojennus tulis suoraan ylöspäin. Alota tyhjällä tangolla ja nosta jos tuntuu varmalta.

    B) Snatch From Blocks

    1) E3MOM X3 From Above The Knee
    - 3 DnG Squat Snatch

    2) E2MOM X3 From Below The Knee
    - 2 DnG Squat Snatch

    3) EMOM Till Days Heavy (From floor)
    - 1 Squat Snatch

    C) Snatch Pull w/pause @above knee (1sec)
    - 4x3 @100% from 1RM

    *Koko setin keskityt vaan siihen vedon suuntaan. Rauhallinen kiihdytys lattialta ja suoraan ylös. Kuvaa muutama.

    SQUATS

    Back Squat:

    1x5 @75kg
    1x5 @85kg
    2x2 @95kg

    Front Squat:

    4x4 @70kg

    METCON

    4x4min On/2Min Off (Alternating A&B)

    A)
    - 2 rMU
    - 4 Devils Press 2x35lbs
    - 8 Cal Echo

    B)
    - 10 C2B
    - 8 Cal Echo
    - 6 DB Box Step Up 2x35lbs

    ACCESSORIES

    A) 4 Rounds For Quality:

    • 15-20 Banded GHD Hip Ext.
    • 30/30m Heavy KB Suitcase Carry *rest as needed

    B) 3-4x For Quality:

  • Bench press 3x6, 1x12 Strength

    Bench press 3x6, 1x12

  • 29.1.2025 Workout

    Long Metcon

    5 Sets Each For Time:

    *Lepää aina puolet siitä, mitä settiin meni aikaa. Eli esim. settiin menee 5min, lepää 2.5min ja uudestaa alusta, ja toista 5x. Lainattu NoShortcutsTraining ohjelmoinnista. Oli mahtava metukka.

    ACCESSORIES

    A) 4x For Quality:

    • 15-20 GHD Hip Ext.
    • 30m/30m Heavy KB Suitcase Carry

    B) 3-4x For Quality:

  • Kyykkyproge vk1 Workout

    Wu
    5 min dynamic mobility
    PN lämppä 10 min
    Lähestymissarjat (60-120s.)
    3 x 8 back squat
    Työsarjat (120 s./125-130kg)
    4 x 8 back squat
    Eristävät
    4x10 OHS lunge + 5 rdl @moderate
    Penkki
    Lähestyminen 3x8 bench press (120s)
    Työsarjat
    4x8 bench press (120-180 s.)
    Loppuun
    3x8 DDB bicep curl
    3x8 DDB bench press
    3x8 DDB press

  • Core pyramidi Workout

    CORE:
    V1 3-6-9-6-3
    V2 4-8-12-8-4
    V3 5-10-15-10-5

    V-Up
    Tuck-Up
    Sit-Up

  • 20.11.2025 10 Rounds, Strength Workout

    10 Rounds, E1:00-1:30

    5 Hang squat snatches (UB)

    You can build the weight up (ONLY if moving well) OR stay at the same weight

    Intent. Improve your barbell cycling efficiency and stamina.
    Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.