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

  • MamaWod Part1. Strength

    E1:30 x 6:
    A: 12 Lattiapenkki @2x db
    B: 8/8 Kulmasoutu @1x db
    *vuorotellen a/b

  • 5.6.2025 Workout warmup Workout

    EMOM 6 @ increasing pace
    1) SkiErg
    2) Air bike
    +
    1-2 Rounds
    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down
    2 Scapular swimmers (prone position)
    8 Scapula push-ups
    10 Reverse lunges w/ overhead reach, alt
    +
    2 Rounds
    10m Walking lunges
    5 Scapular pull-ups
    3 Rope climb pull-up from floor
    +
    Build to workout weight for OH walking lunges and wall balls
    Few rope climbs and sets of double-unders between sets
    +
    @ workout weight
    5+5m Single-arm DB overhead walking lunge
    30 Double-unders
    1 Rope climb
    8 Wall balls

  • 28.11.2024 Workout

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

    the warm-ups are the same as in the gym program!

    SHOULDER PRESS + PUSH PRESS + TALL CLEAN HIGH PULL *high pull flat footed - elbows ups
    3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

    HIP MUSCLE CLEAN + TALL CLEAN + SPLIT JERK
    3-4x [3+3+2]@light barbell / stick, rest btw sets 2min, *split jerk 1+1

    CLEAN DEADLIFT + POWER CLEAN from ABOVE KNEE + SPLIT JERK
    2x [1+2+2]@barbell, 2x [1+2+2]@light weight, rest btw sets 2min, *split jerk 1+1

    BACK SQUAT
    3@50%, 3@60%, 2x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    or

    FRONT SQUAT
    3@50%, 3@60%, 2x3@70%, rest btw sets 3min
    BW 80% = 1RM FS

    RDL *jerk-grip, use straps
    3-4x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

  • KAHVAKUULA RUUVIKATU Workout

    INTERVAL 3 kierr. 40/20sek (12min)
    - Heiluri vastuksella
    - Kuulan kosketus lankussa
    - A.k. taakse + kyykky
    - Russian twist

    AMRAP 10
    - Am. heiluri x 12
    - Maljakyykky x 10
    - Rive+työntö x 8+8
    - Burpee x 6

    TABATA 4min
    - Heiluri raskaalla (Russian swing)

  • Strength Workout

    push up pos. lat pull down 3x8/8

    10' kipping practice

    kipping pull up to kipping ttb 5x3+3, focus on kipping movement

  • Bench press Strength

    4 x e3min:
    4-3-3-2 bench press
    8 DDB supinated grip bent over row @moderate

    @Bench press 1 set RIR 3-4-, 2-4 set RIR 2

  • Viikko 28 Workout

    Tällä viikolla luvassa raskaita kuormia päävoima liikkeissä. Heille jotka menossa stadikkaan kisailemaan/teette unbroken karsintoja niin tehkää treeneissä metconeista lyhyempiä versiota ja näin ollen hieman aletaan säästeleen energiaa tuleviiin kisoihin. Preppailun osalta jos kaipaat jtn omaa lisäksi niin voit myös skipata jotain täältä ja vaihtaa siihen mitä koet itse enemmän tarvitsevasi. Kysy myös viestillä jtn vinkkiä jos tarvetta!

  • Main site Tuesday 250304 Strength

    Complete as many reps as possible in 8 minutes of
    - 8 dumbbell goblet squats
    - 8 handstand push-ups

    ♀ 50-lb dumbbell
    ♂ 70-lb dumbbell

    Post reps to the comments.

  • Happy feet Workout

    3 min on, 0,5 min off
    2 rounds

    1. Run
    2. 10 x Boxjump, 10 x pushup
    3. Ski
    4. 20 m lunges, 20 m forward jumps
    5. Row
    6. 20 x Wallball, 10 x burpee

  • 18.5.2025 Deload week Workout

    Basic endurance 45 min

    400 m run
    20 L-sit ups w/ weight
    20 box step-overs
    20 alt hang db snatch
    400m run
    1:00 plank hold
    20 double db push presses
    60m farmers carry