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

  • Day 3 Olympic Weightlifting Strength

    Last day of test week for lifting

    Build to a heavy clean and jerk

    Build to a heavy overhead squat

    Build to a heavy bench press

  • Extra Credit 15-03-2023 Workout

    OPTIONAL COOL DOWN
    AMRAP x 6 MINUTES
    5/5 Moose Antlers
    5/5 Sciatic Nerve Floss
    5 Jefferson Curls (option to hold barbell)

  • Kesän vikat 3 viikkoa! Workout

    Tehdään monipuolisesti GPP (general physical prepardness) -ohjelmointia. Tarkoituksena tehdä mm. level-testejä, joilla saadaan kartoitettua omia vahvuuksia/heikkouksia. Samoin skill-harjoittelua lisätään. Haetaan parempaa kyykkytekniikkaa tempo-kyykyillä.
    Aloitetaan syksyn ohjelmointijakso ja uuudet progressiot 15.8. kun suurin osa on palannut kesälomilta takaisin treeneihin.

  • 20min amrap Workout

    4 double db hang squat clean 22.5/15
    6 hspu
    24 du

  • Main site Monday 230313 Workout

    Complete as many rounds as possible in 10 minutes

  • Jähy Workout

    3 kierrosta laadukkaasti

    12m Eturäkkiaskelkyykkykävely
    10-15 Selän ojennusta boxilta

  • FUNCTIONAL Bodybuilding Workout

    Strength:
    A, 3-4 sets: (In 10-12 mins)
    Barbell Box Step Up x 6/6 / leg @mod
    Rest 60-90 sec btw

    B, 3 sets:
    Dual DB Split Stance RDL x 6/6
    20 m Monster Walks

    C, WOD for Time:
    Modified “Hotel Hell"
    50 DB Hang Cluster @2x15/10
    *emom: 5 burpee
    Start with 5 burpees. Then complete as many hang clusters as possible until the minute is up. Repeat until 50 total are completed.

    TC’ 12 MINS

  • MAYFLY PRO TRACK Workout

    A,
    4 rounds for quality of:
    Yoke Carry, pick load, 50 ft
    10 D-Ball Ground-to-Over Shoulders, 50/30kg
    Rest 2 mins

    Yoke Carry- heavy

    B,
    Teams of 2 - 10 rounds for time of:
    7 Hang Power Cleans, 70/47kg
    11 Pull-ups
    21 Air Squats

    While one partner is working the other completes max rep shuttle run 10 meters down and 10 meters back. Teams of 2 alternate rounds till they have completed 10 full rounds.

    C,
    3 rounds for quality of:
    10 L/10 R Single Leg Glute Bridges
    Hip Extension Hold, 45 secs
    15 Scap Pull-ups
    Rest 2 mins

  • 22.12.2022 power snatch & clean + jerk Workout

    WARM UP + TECHNIQUE 10-15min

    --

    TALL POWER SNATCH + TALL SNATCH
    3×2[1+1]@barbell pal 1min

    --

    POWER SNATCH ABOVE KNEE
    4×2@RPE7 *3 quality reps reverse pal 2min

    --

    SNATCH ABOVE KNEE + OHS
    4×2[1+2]@RPE8 *2 quality reps reverse pal 2min

    POWER CLEAN ABOVE KNEE + POWER JERK
    6×2[2+1]@RPE8 *2 quality reps reverse pal 2min

    REBOUND SPLIT JERK
    3×3@barbell pal 2min

    3-POSITION PAUSE SNATCH PULL *2cm floor + knee + power position
    3-4×3@+5kg today best snatch pal 2min

  • Extra Credit 24-04-2024 Workout

    OPTIONAL COOL DOWN

    AMRAP x 6 MINUTES
    5/5 Moose Antlers
    5/5 Sciatic Nerve Floss
    5 Jefferson Curls (option to hold barbell)