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

  • Kotitreeni WOD Workout

    WOD
    5rds for quality
    10-20x sumo deadlift high pull
    10-20x push up
    10x cyclist squat
    10x superman

  • Upper body workout Workout

    3 rounds

    Shoulder press 10 ( sitting position)
    Pull up 10
    Floor press 10
    Land mine row bb 10
    Face pull 10
    Bicep curls 10

    Moderate weight

  • Kotitreeni Mobility Workout

  • Saturday Grind Workout

    In teams of two

    AMRAP 12'
    120 wall ball (can be partner WB)
    1500m row

    5' rest

    15' AMRAP
    10 syncro ttb
    20 HSPU/ pike push up
    30 box step over

  • Tekniikka klo 16 (painonnosto) Workout

    Clean & Jerk

  • 30.07.2025 (AM or PM) Workout

    Power Clean

    A) 3 Sets (Above knee from blocks)

    B) 3 Sets (Below Knee from blocks)

    • 1 PC @80-85% E2MOM

    C) 3-5 Sets (From floor)

    • 1 PC @85+% E2MOM

    Clean Pull

    • 4x1 @110-120% *rest 2-3min

    Front Squat

    • 4x5 Tempo FS @3s Down, 1s pause in bottom

    Metcon

    4 Sets Each For Time:

    -rest 2min between sets-

    Accessories

    A) 4 Rounds For Quality:

    • 10/10 1-Leg DL (2x DB)
    • 45-60s Spanish Squat Hold

    B) 3-4 Rounds For Quality:

    • 10 Strict T2B
    • 10/10 1-arm Banded straight arm lat pull down

  • Crosstraining kestävyys - sunnuntai Workout

    HARJOITUS JULKISTETAAN SUNNUNTAINA; TULE SIIS PAIKAN PÄÄLLE!

    (luvassa mm. juoksua, wall ball-heittoja ja hiihtoa)

  • PTG TO 3.4. klo 18 Workout

    LÄMMITTELY
    1. Ranteet / kyynervarret
    2. Lapapunnerrus
    3. Nelinkontin kierrot
    4. Nelinkontin vk jalkapöydän ympäri --> vastakkaisten raajojen ojennus
    5. AKK - lonkankoukistajat
    6. Syväkyykyssä kierrot
    7. Selinmakuulla paino suoralla kädellä - t-kierto + painon kurotus kohti kattoa
    8. Vk pyöritykset

    VOIMA
    3 x 6/jalka yhden jalan kyykky boksilta

    KÄSILLÄSEISONTA
    • Käsilläseisonta harjoitteet seinällä/boksilla
    • Core harjoitteet
    1. polviseisonnassa vk lantion ojennus + lp suorille käsille ylös
    2. Hollow hold
    3. Päinmakuulla kuppi (+kaari)
    • Lavanhallinta/vahvistus
    1. Lapapunnerrus / lapatyöntö
    2. Tankopito suorilla käsillä

  • 13.3.2025 Weightlifting LIGHT MODERATE WEEK 4/8 Workout

    WARM UP 10min 1-2 rounds

    5× + 5×/side + 5×/side + 5×/side + 5×
    GOBLET SQUAT *plate +
    HALF KNEELING WEIGHT SHIFT *plate +
    HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
    PIGEON STRETCH +
    SITTING ADDUCTORS STRETCH

    5×/side + 10× + 10× + 10× + 10×
    PRONE SCORPION +
    BODY SAW PLANK +
    SHOULDER EXTENSION ROCKING +
    W- FLOOR SLIDE +
    BEAR CRAWL HOLD with SHOULDER TAP

    5× + 5× + 5× + 5× + 5×
    HIP ROLL GLUTE BRIDGE +
    YOGA HAMSTRING STRECTH +
    YOGA ADDUCTOR STRECTH +
    ROLLING BACK +
    1-LEG YOGA BOAT POSE

    KUVAT LIIKKEISTÄ:

    RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
    1×2× 5+2+2+2+2@barbell, rest btw sets 1min

    --

    SNATCH
    3@barbell, 3@up to 60%, 2×3@65%, sn-%, rest btw sets 2min, example up to 50/55/60%

    RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
    1×2× 5+2+2+2+2@barbell, rest btw sets 1min

    --

    CLEAN
    3@barbell, 3@up to 60%, 2×3@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

    SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
    1×2× 2+2+2+2@barbell, rest btw sets 1min

    --

    SPLIT JERK *rack, split both side 1+1
    2@up to 60%, 2× 2@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

  • Main site Tuesday 250114 Workout

    For time