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

  • 1.8.2024 EMOM 12 ( Deload Cycle ) Workout

    EMOM 12

    1 minute : 10 - 15 Ring Rows
    2 minute : 10 - 15 Calories Bike Erg
    3 minute : 3-6 Strict HSPU

  • 8.8.2023 Push press Strength

    3 × 10 reps

    Go every 1:30

  • WOD Workout

    10'AMRAP
    6 push up
    9 KB deadlift @24/16
    12 hanging knee raises

  • Bear Workout

    EMOM 16
    Min 1: 15 row cal
    Min 2: 20 wall balls 9/6kg
    Min 3: 25 sumo dl high pulls 35/25kg
    Min 4: 30 push press 35/25kg

  • 2.10.2025 Weightlifting DELOAD-MODERATE WEEK 5/6 Workout

    WARM UP 10min 1-2 rounds

    5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

    5× PLATE DEADMAN TO BARBARIAN

    5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

    5+5×/side PLATE DEVIL'S HALO

    10× PLATE RUSSIAN TWIST with PRESS

    10m LONG STEP WALKING LUNGE

    video: PLATE TURTTLE SQUAT
    https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

    video: DEADMAN TO BARBARIAN

    video: DEVIL'S HALO

    video: PLATE RUSSIAN TWIST with PRESS

    video: LONG STEP WALKING LUNGE

    SNATCH PUSH PRESS *rack, TC12min
    5@barbell, 1@find today's maximal load, rest btw sets 2-3min

    SNATCH
    1-2×3@barbell, 3@50%, 2@60%, 3@55%, 2@65%, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK *split both side in double sets
    1-2×2× 1+1@barbell, 1+1@50%, 1×2× 1+1@60%, 1+1@55%, 1×2× 1+1@65%, jerk-%, rest btw sets 2min

    PAUSE FRONT SQUAT *3-5sec pause in the bottom
    3@barbell, 3@30%, fs-%, rest btw sets 2min

    FRONT SQUAT + SINGLE LEG RDL with ROTATION
    5 +[5+5]@36%, 5 +[5+5]@45%, 5 +[5+5]@54%, fs-%, rest btw sets 2-3min

    *tee single leg rdl w/ rotation HETI etukyykyn perään, tällä kuormituksella:

    5+5@dumbbell, light weight *RPE7-8, 2-3 reps left

    *HOX! jos et tiedä etukyykyn ykkösmaksimia, laske teoreettinen etukyykyn ykkösmaksimi kehonpainosta ~80% tai takakyykystä ~90%.

    video: SNATCH PUSH PRESS

    video: SNATCH BALANCE

    video: PUSH JERK in SPLIT

    video: SINGLE LEG RDL with ROTATION

    FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
    - 2-3 rounds
    - 10-12 reps each movement

    HALF KNEELING LANDMINE PRESS
    PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista
    PLATE HALO CHOP

    video: HALF KNEELING LANDMINE PRESS

    video: PLATE BRIDGE PRESS & PULLOVERS

    video: PLATE HALO CHOP

  • Main site Friday 241108 Workout

    For time

  • Nousu Games event 4 Workout

    Finaali
    FOR TIME - 8 MIN TC
    Buy in 30 box step over with one db (15 / 22,5)

    Complete
    16-12-8
    Handstand push up (dual db push press 30-20-10 15/22,5kg)
    Deadlift (80/110)

  • Nousu Games event 2 Workout

    Laji 2
    45 s ON / 15 s OFF
    1 Clean anyhow
    1 Hang clean anyhow
    2 Jerk anyhow

    • tiebreak AMRAP bar facing burpee

    W (40-50-60-65-70)
    W 40+ (40-50-60-65-70)
    M (65-75-85-95-100)
    M 40+ (65-75-85-95-100)

  • RestDay! Workout

    RestDay!

  • Partnerwod Workout

    100 Cal
    100 Wallballs
    100 Toes to bar
    100 Burpee box jump
    100 DB Snatches 22,5/15kg
    100 Cal
    Tc: 45min