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

  • KAHVAKUULA RUUVIKATU Workout

    AMRAP 35

    Heiluri (russian tai amerikan) 30
    Kyykky 25
    Rive + työntö 20 (10/käsi)
    Punnerrus 15
    Linkkari vatsat 10
    Burpee 5

    Bonus piste: kelkan työntö 50m + lekalyönti 30

    Bonuspisteellä jokainen käy vuorollaan kiertävästi, muiden jatkaessa päätreeniä.

  • Day 3 Olympic Weightlifting Workout

    Clean and jerk
    6 x 1 @ 85% of heaviest lift achieved on snakes and ladders last week

    Power snatch
    10 x 1 @ 83% of max snatch

    Back squat
    10 @ 70%
    8 @ 75%
    8 @ 80%
    6 @ 85%
    AMRAP @ 90% - record reps achieved

    Optional accessories
    Tri set:
    DB pull over - 10 reps
    DB bent over row - 10 reps
    DB shoulder press - 10 reps
    X3

  • Saturday fun Workout

    30' AMRAP w. partner

    Buy in: 1000m <a href='/journal/movements/801'>row</a>

Then AMRAP:
20 <a href='/journal/movements/52'>box jump</a> 
30 cal <a href='/journal/movements/801'>row</a> 
40 <a href='/journal/movements/920'>KB swing</a>
30 partner wall ball 
20 pull up

  • 11.4.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 18.9.2025 Weightlifting MODERATE HEAVY WEEK 3/6 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

    POWER SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
    1×2× 1+3+2@barbell, 3× 1+3+2@60-65%, sn-%, rest btw sets 2min

    SNATCH
    2×2@70%, sn-%, rest btw sets 2min

    POWER CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen
    1×2× 1+[2+2]@barbell, 3× 1+[2+2]@55-65%, jerk-%, rest btw sets 2min

    CLEAN + SPLIT JERK *split both side 1+1
    2× 2+2@70%, jerk-%, rest btw sets 2min

    PAUSE FRONT SQUAT *3-5sec pause in the bottom
    3@barbell, 3@50%, fs-%, rest btw sets 2min

    FRONT SQUAT + SINGLE LEG RDL with ROTATION
    3 +[5+5]@63%, 3 +[5+5]@72%, 3+ +[5+5]@81% 1-2 reps left for final set, fs-%, rest btw sets 2-3min

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

    5+5@dumbbell, heavy weight *RPE8-9, 1-2 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

  • Engine Ski Workout

    500 m
    700 m
    900 m
    900 m
    700 m
    500 m
    250 m recovery
    TC 35 min

  • CF JKL masters, metcon Workout

    For time:
    40 double unders
    30 wall balls
    20 box jump overs
    10 ground to overhead
    5 burpee pull ups
    10 ground to overheads
    20 box jump overs
    30 wall balls
    40 double unders

  • Functional Bodybuilding Workout

    A1) Strength (push-pull - hypertrophy focus)

    3 working sets:
    10 Barbell pendlay rows
    rest 30-60 sec
    10 Incline dumbbell bench presses
    rest 60-90 sec

    A2) 3 working sets:
    5-8 (weighted) Chin ups
    rest 30-60 sec
    5-8 (weighted) Dips on boxes
    rest 60-90 sec

    B) Arms

    3 working sets:
    10-12 Single arm DB preacher curls
    rest 30-60 sec
    10-12 Tall kneeling DB tricep extensions
    rest 60-90 sec

    C) Finisher

    2-3 working sets:
    30m/side Single arm KB front rack carry
    60 sec KB plank pull through
    rest 1-2 mins between sets

  • HYROX Workout

    Ski Technique

    • Practice Ski For 10min

    Ski Intervals W/Pair

    1min on/1min Off x5

    • AMRAP: Ski Cals

    *Switch Working Pair Every 1min

    Hyrox Strength

    3-4 Rounds For Quality:

  • Extra Credit 20-02-2022 Workout

    • Pigeon Pose - 60s each
    • Lizard Pose - 60s each
    • Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)