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

  • 04.03.2026 (PM) Workout

    Z2 Work

    45-60min Run/Erg

  • Pn-reenit Strength

    Korkea tempausveto+voimatempaus pp+tempaus allepudotus +valakyykky
    24kg

    Tempaus + tempaus pp
    35kg saakka

    Rive+etukyykky+työntö
    35-45kg

    Valakyykky 5 x 3
    25,30,34,37,39

    Loppujumps
    21-15-9
    Punnerrus
    Linkkari
    Selkäliike

  • Power snatch + ohs Strength

    3 sets of 2+2 @ 80%

  • 3 x 8 bulgarialainen askelkyykky Strength

    Liikeparina toisen liikkeen kanssa.
    Merkitse painojen yhteispaino.

  • 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:

  • Power clean Strength

    1x20x60kg

  • For time: Row/Clean Workout

    For time:
    • 250-500-750-1000 m Row
    • 10-20-30-40 Hang Power Clean*

    *Decrease weight on the barbell each set.
    Goal: 20 min.

  • 26.8.24 Strength

    PUSH PRESS + JERK

    Every 3min x4
    2 push press + 2 jerk
    5 pull ups after Every set

  • 20.12.24 Strength

    SQUAT CLEAN

    Every 2min x3
    6 squat clean @80%

  • 30.8.2024 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    20-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses
    +
    2-3 Rounds
    5/side Elevated ankle lunge
    5/side Cossack squat
    5/side Tactical ankle rock, alternating