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

  • Viikko 34 Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    Band Pulls + Banded Hip Activation
    then 3 rounds of snatch barbell warm up
    1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
    2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
    3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

    Weightlifting
    3x1 power snatch + 1 low hang power snach +1 hang power snatch + 1 snatch balance + 1 ohs @35-50%
    5x2 power snatch + 2 squat snatch @60-80%
    rest as needed bwn sets

    Strenght
    Back Squat 4x4 reps@75-80-80-80% of 1rm
    rest as needed bwn sets

    Metcon
    8-10 min emom of:
    3 power clean
    3 front squat
    3 push jerk
    Elite 80/55kg
    RX 70/47.5kg
    Masters 60/42.5kg
    Scaled 52.5/35kg

    add +2.5-5 kg to barbell from last time and repeat same times than last time. OR add 5-10kg to barbell and do the shorter ones.

  • Treeni 4 (PE) Workout

    Do some overall mobility and activation as you like.

    Kisalijat active recovery day
    1-2-3-4-5 minutes of light pace cardio
    assault runner
    bike erg
    ski erg

    Others

    2-4-6-8 minutes with same machines

  • 25.9.2025 FRONT SQUAT Workout

    FRONT SQUAT + SINGLE LEG RDL with ROTATION

    5 +[5+5]@68%, 3 +[5+5]@77%, 1+ +[5+5]@86% max effort for final set, fs-%, rest btw sets 2-3min

    *merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli

  • HYROX Workout

    Conditioning

    3 Rounds For Time:

    Core Tabata

  • 17.9.2025 Workout

    MODERATE-MAXIMAL WEEK 10/12

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    15× + 5×/side
    PLATE BRIDGE PRESS & PULLOVERS + PLATE REVERSE LUNGE WITH TWIST *bridge press...= nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista, *lunge twistillä - kierrä vartaloa etumaisen jalan puolelle

    3×/side + 3×/side + 3×/side + 5×
    SQUAT & REACH +
    FORWARD FOLD with THORACIC ROTATION +
    BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
    HIP LIFT to REVERSE PLANK KNEES

    20× SHOULDER TAP IN WALL HANDSTAND HOLD or
    20× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

    video: PLATE REVERSE LUNGE WITH TWIST

    video: SQUAT & REACH

    video: FORWARD FOLD with THORACIC ROTATION

    video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
    https://www.facebook.com/share/r/1MUhYXukB2/

    video: HIP LIFT to REVERSE PLANK KNEES - videolta LIIKE 1
    https://www.facebook.com/share/r/174BtNHkTz/

    snatch, Clean & jerk training : you can make your own barbell technique

    1¼ BACK SQUAT *slowly down and explosive up!
    3@barbell, 3@40%, bs-%, rest btw sets 2min

    --

    BACK SQUAT
    5@barbell, 5@50%, 3@70%, 2@80%, 1@90%...+...100+%, rest btw sets 2-3min

    SNATCH PULL + SNATCH from BELOW KNEE *use straps
    2×2× 1+2+1@barbell, 1+2@up to 70-75%, sn-%, rest btw sets 2min

    BLOCK CLEAN HIGH PULL from BELOW KNEE +
    BLOCK POWER CLEAN from BELOW KNEE +
    BLOCK CLEAN from BELOW KNEE + SPLIT JERK     *split jerk to the other side on the next set
    2× 1+1+1+1@barbell, 1+1+1+1@up to 70-75%, jerk-%, rest btw sets 2min

    DEFICIT CLEAN PULL
    2-3×2@90%, jerk-%, rest btw sets 2min

    ACCESSORY WORKOUT
    note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

    Increase weight of each week, if you can!

    2-3 rounds

    10× HANGING KNEE RAISE w/ TWIST
    10× weight REVERSE HYPER
    8× weight 1-LEG GLUTE BRIDGE

    KEHONHUOLTOA!

  • 25.2.2025 Deadlift (deadstop) Strength

    8-6-5-5-3-3

    Go every 2:30

  • CARDIO FOCUS Workout

    -WOD main focus to improve your endurance and stamina by focusing on aerobic exercises that challenges your lunges+heart ;)
    -1st round 2min work / 30s rest
    -2nd round 1,30min work / 25s rest

    Zone 1:
    Run

    Zone 2:
    RowErg

    Zone 3:
    Rack Carry

    Zone 4:
    RowErg

    Zone 5:
    Run

    Zone 6:
    SkiErg

    Zone 7:
    Airbike

    Zone 8:
    Sled Pull Hikes

    Zone 9:
    Airbike/Run

    Zone 10:
    SkiErg

    Zone 11:
    -Deadlift
    -High Pull
    -Chest Press
    -Front Squat

  • 3.9.25 Strength

    4x

    2 power clean + 3 front squat @60-75%

  • Muscle & Power, AV2 Strength

    Deadlift 4 RM, then 3x4 @ 90 %

  • Circuit - Keskiviikko Workout

    LÄMMITTELY

    Yksi kierros, 3:00 min töitä / :30s lepo
    1)
    10 Hauiskääntö + Pystypunnerrus käsipainoilla
    10 Askelkyykkyä käsipainot harteilla
    10 Istumaannousua

    2)
    8 Penkkipunnerrusta levytangolla
    12 Pull apartia kuminauhalla
    16 Ilmakyykkyä

    3)
    10+10 1-Jalan & 1-käden romanialainen maastaveto kahvakuulalla
    10+10 Sivutaitto kahvakuulalla
    5 Jefferson curlia

    Valitse sopivat painot ja variaatiot lämmittelyissä.

    KIERTOHARJOITUS

    3 Kierrosta, 3:00 min töitä, 30s lepo. Vuorottele 1, 2 ja 3 osioiden välillä.

    1)
    10 Hauiskääntö + Pystypunnerrus käsipainoilla
    10 Askelkyykkyä käsipainot harteilla
    10 Istumaannousua

    2)
    8 Penkkipunnerrusta levytangolla
    12 Pull apartia kuminauhalla
    16 Ilmakyykkyä

    3)
    10+10 1-Jalan & 1-käden romanialainen maastaveto kahvakuulalla
    10+10 Sivutaitto kahvakuulalla
    5 Jefferson curlia

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää perusvoimaa sekä hieman lihaskestävyyttä ja kehonhallintaa. Pyri valitsemaan itsellesi sopivat painot siten, että saat tehtyä tasaisella tahdilla runsaasti laadukkaita toistoja. Tähtää painoissa keskiraskaisiin/raskaisiin painoihin, jotka antavat runsaasti haastetta.