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

  • PT Group TO 14.11. klo 17 Workout

    LÄMMITTELY
    • Ylivienti vk
    • Vk seläntakana - käsien nosto
    • Yhden käden pyöritykset vk
    • Etummaisen sahalihaksen aktivointi vk
    • Käsien lähennys (rinta) vk
    • AKK - lankku
    • Istuen lonkan sisäkierrot
    • 90/90 jalan nosto ja vienti eteen
    • Istuen lonkan loitonnus + eteentaivutus painot käsissä
    • Elephant walk

    VOIMA
    Kiertoharjotteluna, lepää kierroksen jälkeen n.1-2min
    3 x 4-6 leuanveto
    3 x 6 rdl kp
    3 x 6 penkkipunnerrus vuorokäsin kp

    CORE TABATA
    a) vatsarutistus pallon kanssa
    b) sivulankussa yläkropan kierrot

  • Deadlift 5-3-2-1-1-1-2+ Strength

    Deadlift
    • 5 reps at 50% NT1RM
    • 3 reps at 60% NT1RM
    • 2 reps at 70% NT1RM
    • 1 rep at 75% NT1RM
    • 1 rep at 80% NT1RM
    • 1 rep at 85% NT1RM
    • AMRAP at 90% NT1RM

  • Jerk 5-5-5 Strength

    Jerks
    • 5 reps at 60%
    • 5 reps at 70%
    • 5 reps at 80% of 1RM

  • 24.10.2024 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 13.11.2024 Active Recovery Workout

    4 rounds @ steady pace

    10 Box pike handstand steps
    8 Blackburns
    6 Thoracic bridges
    4 Dead hang single arm turns
    2 e/side 90/90 to external rotations

    3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
    5 High box jumps
    5 Muscle-up push-ups
    5 Ball slams
    5/side Single leg DB snatch
    10 V-ups
    5-minutes Bike Erg @ easy pace

  • Program60 230125 strength Strength

    Back squat

    1. Find todays heavy 3RM of back squat
    2. 3x3 reps @80-90% of 1

  • STRENGTH CLASS Workout

    Week 3
    1. Bench Press
    1x5 @78%
    2x3 @80%
    2x2 @85%

    1. Back Rack Reverse Lunges
      4x8/8 @rpe8,5

    2. Accessory
      3 sets of
      A) 12x Lu raise with dumbbells
      B) 30”/30”coppenhagen plank

  • Clean 5-5-5 Strength

    Cleans
    • 5 reps at 60%
    • 5 reps at 70%
    • 5 reps at 80% of 1RM

  • ERG AND RUNNING Workout

    6 Rounds

    • 2 min erg @80%
    • 500m running

  • 5.3.2026 Weightlifting HEAVY++ WEEK 9/14 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch

    SNATCH PULL to HIP + SNATCH + OHS
    2+2+2@barbell, 2+2+2@up to 81-84%, sn-%, rest btw sets 1,5-2min

    FRONT SQUAT
    5@work up to 5RM, rest btw sets 2-3min *varmistajat sivuilla

    BACK SQUAT
    5@work up to 5RM, rest btw sets 2-3min *varmistajat sivuilla

    video: SNATCH PULL to HIP