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

  • 29.1.2025 Workout

    Long Metcon

    5 Sets Each For Time:

    *Lepää aina puolet siitä, mitä settiin meni aikaa. Eli esim. settiin menee 5min, lepää 2.5min ja uudestaa alusta, ja toista 5x. Lainattu NoShortcutsTraining ohjelmoinnista. Oli mahtava metukka.

    ACCESSORIES

    A) 4x For Quality:

    • 15-20 GHD Hip Ext.
    • 30m/30m Heavy KB Suitcase Carry

    B) 3-4x For Quality:

  • Kati Workout

    12 maastavetoa, 9 hang power clean, 6 suorille käsille nostoa
    5 kierrosta
    7.40 min.

  • Full body Workout

    A: 8min emom: 3xKb Snatch, alter arm every minute
    B: E2M for 20min(10rounds)
    10 push ups
    15 kb swing

  • Twelvy 12 Workout

    12 min amrap
    36 DU
    24 Situps
    12 dumbell snatchs

  • 9.9.2024 CLEAN + JERK Strength

    2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%,
    2+1@70%,
    1+1@75%,
    2x1x[1+1]@80%,
    1+1@90%,
    1+1@95%,
    1+1@100%,
    1+1@102%, jerk-%, rest btw sets 2min

  • 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:

  • Mikko Salo’s Duangel 🫣 Workout

    EMOM 40

    Machine 1
    Machine 2
    Machine 1
    REST

    CHOOSE CALORIES & GO?

    All out? Maybe

    Pace? If it feels like?

    Just go.

  • Back Squat Week 1/16 Strength

    Week 1/16: Inverted Juggernaut Method

    Back squat

    • 9 set of 5 reps at 60% NT1RM
    • 1 set of 5+ reps at 60% NT1RM (not to failure)

  • MamaWod Part1. Workout

    E2:15 x8
    A)
    6 back squat
    12 alt. Strict press @2x db
    B)
    8 d-kb deadlift
    8 ring row
    *toinen tekee ensin 4 kierrosta A, toinen 4 kierrosta B

  • 30.8.2024 PAUSE BACK SQUAT + BACK SQUAT Strength

    *pause 2-3sec in the bottom
    2+1@70%, 3x1x[2+1]@75%, bs-%, rest btw sets 3min