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! 🥵

  • OPTIONAL Workout

    2-3rounds:
    10 hollow pull down
    10-20 banded pull apart

  • Penkkipunnerrus progressio: viikko 13/16 Strength

    5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
    laske painot: 90% of 1RM (58,5kg)

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10-20 snowangel
    30-60s D-ball hold

  • PT Group TI 28.3. klo 18 Workout

    LÄMMITTELY
    Liikkuvuus - 15min
    - Sisä- ja aukikierrot
    - Lonkkakoukistaja - pakara
    - Lähentäjät

    Aktivoinnit - 15min
    - Pöytänosto - lantionnosto - raajojen irrottukset
    - Nelinkontin lonkan pyöritykset, loitonnukset, ojennukset

    VOIMAHARJOITTELU
    10-12 RDL kp
    8-10 landmine twist
    6-8 bulg. askelkyykky - etujalka korotettuna

    Merkkaa treenin tulokseksi RDL paino

  • Clean and Jerk wave Strength

    Clean and Jerk

    3 x 3 every 90s (drop and go)
    2 x 2 every 75s (drop and go)
    3-5 x 1 every 60s (drop and go)

  • MAYFLY PRO TRACK Workout

    A,
    "Jerry"
    For time:
    Run, 1 mi
    50 Push-ups
    Row, 2 km
    35 Push-ups
    Run, 1 mi
    20 Push-ups

    Goal
    Sub 30 mins.

    B,
    3 rounds for quality of:
    20 Band Pull Aparts
    5 L/5 R Landmine Rotations, pick load
    10 L/10 R Kneeling Landmine Press, pick load

  • 14.6.2025 CLEAN + JERK Strength

    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti

    2×2× 1+1@barbell (~25min),
    1×2× 1+1@40% (20min),
    1×2× 1+1@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

    tai

    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti

    2×2× 1+1@barbell (18min),
    1×2× 1+1@40% (15min),
    1×2× 1+1@60% (12min),
    1+1@75% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

  • Main site Monday 250210 Workout

    For time

  • Valakyykky Strength

    Valakyykky 5-5-3-3-1-1-1