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

  • 29.9.2025 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 5 rounds for time: Clean/BBJO Workout

    5 rounds for time:
    • 2 Squat Cleans 155/105#
    • 8 Burpee Box Jump Overs 24/20”

  • Crosstraining - Torstai Workout

    LÄMMITTELY

    10:00 Minuuttia:
    :45s Vapaavalintainen ergometri
    10 Deathmarch -askelta käsipainojen kanssa
    5/5 Polvennostoa lisäpainon kanssa
    5 “6-Way meadow raise”
    10/10 1-Käden sivutaittoa

    KUNTOHARJOITUS

    3 Kierrosta,

    A)
    6:00 min vapaavalintainen ergometri (kevyt)

    B)
    6:00 min “AMRAP”
    10 Deathmarch -askelta käsipainojen kanssa
    10/10 Polvennostoa lisäpainon kanssa
    5 “6-Way meadow raise”
    10/10 1-Käden sivutaittoa

    HUOMIOITA

    Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.

  • 10 min AMRAP: KB Snatch / C2B Workout

    10 min AMRAP:
    • 2 Kettlbell Snatches 24/16kg
    • 2 Chest-to-bar Pull-ups
    • 4 Kettlbell Snatches 24/16kg
    • 4 Chest-to-bar Pull-ups
    • 6 Kettlbell Snatches 24/16kg
    • 6 Chest-to-bar Pull-ups
    … continue pattern until time is up. Goal: complete round of 15.

  • Wod liiga helmikuu Workout

    Helmikuu: YHTEISTYÖ

    0-15min

    For time:
    Samalla tangolla parinkanssa
    21-15-9
    Partneri Deadlift 120kg
    Sync Bar facing burbee

    1min lepo

    Amrap
    1-2-3-4…
    Partner deadlift 200kg
    Sync burbee pull up

    Eka osio 4:01
    Toinen osio 90 toistoa

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10 GHD hip extension
    40-60s D-ball hold

  • Snatch 5-3-1+ Strength

    Snatch
    • 5 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 1+ reps at 85% of 1RM

  • Omat höntsäilyt Workout

    Tempausta, työntöä ja tiistain bonuksia

  • 24.9.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

    the warm-ups are the same as in the gym program!

    SHOULDER PRESS + PUSH PRESS + SPLIT JERK *split both side 3+3
    3-4x [3+3+6]@light barbell / stick, rest btw sets 2min

    HIP MUSCLE CLEAN + SPLIT JERK *split both side 3+3
    3-4x [3+6]@light barbell / stick, rest btw sets 2min

    TALL CLEAN + SPLIT JERK *split both side 3+3
    3-4x [3+6]@barbell, rest btw sets 2min

    POWER CLEAN from POWER POSITION + SPLIT JERK *split both side 1+1
    3-4x [2+2]@barbell-light weight, rest btw sets 2min

    BLOCK BACK SQUAT 90°
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    RDL *jerk-grip
    5x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    20-30sec weighted SIDE PLANK *kässäri lonkan päälle
    10x /side RUSSIAN TWIST *plate

    Rest as needed

  • 10 min EMOM: Bench press / Pull-up Strength

    10 min EMOM:
    • 3 Bench Press + 3 Strict Pull-up

    Recommended weight is 70% 1RM.