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

  • Strength Workout

    3 rnds for quality
    5/5 unilateral KB RDL
    8/8 russian twist
    3/3 KB windmill

    10' EMOM
    1: 10 ring row
    2: 10 dbl KB push press

  • WOD Workout

    15'EMOM
    1: 8-10 ring row
    2: 6 dbl DB hang power clean & push press @ moderate
    3: 10 burpee

  • Main site Monday 240930 Workout

    Complete as many rounds and reps as possible in 12 minutes of

    ♀ 24-inch box
    ♂ 30-inch box

    ♀ 20-inch box
    ♂ 24-inch box

    • Beginner option
      • 5 foot-assisted ring dips
      • 10 box step-overs

    ♀ 20-inch box
    ♂ 24-inch box

  • 30.06.2025 (PM) Workout

    50-60min PK Run

  • 30.11.2024 Warmup Workout

    BikeErg warm-up

    5:00 @ 50-60%FTP20 (easy)
    +
    Lunge Flow
    Work through 2 rounds of the flows on the video.
    +
    Each minute, progressively harder:
    1:00 @ 60% FTP20
    1:00 @ 70% FTP20
    1:00 @ 80% FTP20
    1:00 @ 90% FTP20
    1:00 @ 100% FTP20
    +
    2 Rounds
    0:30 @ 100+% FTP20 (moderate hard)
    1:30 @ 70% FTP20 (moderate easy)
    +
    1:00 @ 50-60% FTP20 (easy)

  • Crosstraining - Perjantai Workout

    LÄMMITTELY
    12:00 Minuuttia:
    :45s Vapaavalintainen ergometri
    10 Kasakkakyykkyä
    5+5 Vartalon kiertoa kyykystä
    5 Maastavetoa
    5 Muscle cleania lantiolta
    5 Etukyykkyä
    5 Pystypunnerrusta
    5 Työntöä

    KUNTOHARJOITUS

    Aina alkavalla minuutilla 20:00 minuutin ajan:
    3 Raakaa rinnallevetoa + 3 Etukyykkyä + 3 Työntöä

    Finisher:

    3:00 minuutin aikana niin monta kahvakuulaheilautusta kuin mahdollista. 5 Burpeeta sakko joka kerta kun laitat kahvakuulan lattialle.

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää koko vartalon tehon tuottoa. Tavoite on tehdä 20:00 minuutin aikana jokaisella alkavalla minuutilla annetut liikkeet. Lopun finisherissä puristetaan vielä mehut irti koneesta pippurisella 3:00 minuutin rallilla.

    Hyvin onnistuneessa harjoituksessa saat tehtyä sarjat putkeen räjähtävillä liikkeillä. Paino on siis hyvä olla keskiraskaan puoleinen, mutta sellainen jota voi kunnolla retuuttaa tehdessä. Et varsinaisesti mene hapoille, vaan väsyt tekemisestä ja saat silti pidettyä tekniikan nättinä. Loppurähinässä menet sitten kovaa. Kuula on raskas, hapot kovat ja hengästyttää todella rajusti.

  • 3.10.2024 Weightlifting MODERATE-MAX WEEK 4/9 Workout

    WARM UP + TECHNIQUE 10-15min

    WARM UP: 2 rounds
    10x alternating DOWNWARD DOG TOE TAP
    10x/side + 5-10sec hold last rep BIRG DOG
    10x PLATE PASS CRUNCH
    6+6x/side alternating PLATE HALO SPLIT POSITION

    video: ALTERNATING DOWNWARD DOG TOE TAP

    video: BIRG DOG

    video: PLATE PASS CRUNCH

    video: HALO SPLIT POSITION

    TECHNIQUE
    10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

    3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
    3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
    3+3+3x MUSCLE SNATCH + TALL SNATCH + DIP SNATCH
    3x[1+1+1] SNATCH DEADLIFT + SNATCH from KNEE + SNATCH

    POWER SNATCH + SNATCH from KNEE + OHS
    2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min
    Choose your warm-up weights so that you beat your top weights from last week by at least 1kg before continuing up heavier.

    HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION
    all pulls full foot/flat footed
    *halting -hold this position for 2-3 seconds before returning the bar to the floor
    *pull from pwr pos.- hold this position for 2-3 seconds before pull.
    2+2+3@85%, 2+2+3@90%, 2+2+3@95%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

    PAUSE BACK SQUAT + BACK SQUAT
    pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
    3x1x[2+3]@75%, bs-% / bw-%, rest btw sets 3min
    example of rise 55-65-70%, *vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

    video: HALTING SNATCH DEADLIFT

    video: SNATCH PULL from POWER POSITION

    video: PAUSE BACK SQUAT

    SUPERSET: quality *if there is time left, do supersets!

    3 rounds: NO SHOES
    30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    10+10x SIDE BEND *kb

    Rest as needed

    Video: SIDE BEND *kb

  • 4.5.2025 Deadlift Strength

    Build heavy set of 2 in 16 minutes.

    *deadstop

  • 16.07.2025 (am or pm) Workout

    Snatch

    A) Build Up To Days Technical Heavy

    B) 6x 30s On/30s Off:

    C) Snatch Pull

    • 3x1 @110-120%

    Front Squat

    • 5x2 @85-90%

    *rest 3min between sets

    Metcon

    4x4min on/2min off:
    Alternating A&B

    A)

    B)

    • 50 DU
    • 15m HSW (7.5m+7.5m)
    • 6 bMU

  • Main site Tuesday 240730 Workout

    For time

    • 5 deadlifts
    • 10 chest-to-bar pull-ups
    • 15 push-ups
    • Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

    Intermediate option

    • 5 deadlifts
    • 5 chest-to-bar pull-ups
    • 10 push-ups
    • Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

    Beginner option

    • 5 deadlifts
    • 7 ring rows
    • 9 band-assisted push-ups
    • Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.