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

  • 1.2.2024 Weightlifting MODERATE WEEK 5/9 Workout

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 RDL *sn grip
    10 BACK SQUAT
    5 REBOUND POWER JERK
    5 STEPPING JERK BALANCE *both side
    5 + 5 OHS + SNATCH DROP

    SNATCH
    2x3@barbell, 3x3@up to 70%, *beginners bw 50% = 1RM snatch
    2x3@barbell, 3x3@up to 70%, rest btw sets 2min

    CLEAN + JERK
    2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@70% *beginners bw 70% = 1RM clean+jerk
    2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@70% jerk-%, rest btw sets 2min

    FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
    2+2@up to 70%, rest btw sets 2min *bw 80% = 1RM front squat

    DEFICIT CLEAN PULL *full foot + TRAP PULL
    2-3x[4+2]@today cl+j weight or 10kg more, rest btw sets 2min

  • Weightlifting Workout

    A:
    Muscle snatch + power snatch + sotts press w. Slow eccentric phase from OHS bottom pos. 5x1 @easy

    B:
    Power snatch + drop snatch up to a heavy 1+1, then 3x1+2 ~85%

  • Weightlifting + Barbell cycling Workout

    squat snatch 1RM

    5' AMRAP
    5 power clean
    5 front squat
    5 thruster
    5 pull up

  • McCartney Workout

    McCartney
    3 hengen ryhmissä

    2000m soutu
    14 kp thruster 22,5/15kg
    34 kk swingi 32/24kg
    484 tuplanaruhyppy
    108 yleisliike
    2000m soutu
    18 maastaveto 102/70kg

  • 21.4.2023 Paper Tiger Workout

    3 Rounds for Time :

    400m Run ( 500m Row )
    10 Power Snatch 60/42,5kg

    TC 10

  • 18.3.2023 Def Jam Workout

    3 Rounds For time:

    10 Deadlifts 142,5/92,5kg ( ilman vyötä )
    20 HSPU
    40 Alternating Single Leg Squat

    CAP 15

    • Quick singles small sets or unbroken deadlifts are all options on the table today. Let's choose the strategy that will help us stay moving with short breaks.

    • The HSPU will come down to your capacity. Some athletes can go unbroken or 2 big sets while others will need to do smaller sets like 4´s or 5´s- Let's again choose a strategy that allows for quick breaks.

    • Find a steady pace on the pistols

  • Accessories Workout

    3 Sets
    5 TGU (each arm)
    :30 Double KB OH Flutter Kicks
    20-30m Skillmill Sled Push Sprint OR :20 AB Sprint

  • 2.5.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 7.11.2024 Workout

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

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

    SNATCH SHOULDER PRESS + PUSH PRESS + OHS
    3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

    HIP MUSCLE SNATCH + OHS
    3-4x [3+3]@light barbell / stick, rest btw sets 2min

    TALL SNATCH + OHS
    3-4x [3+3]@barbell, rest btw sets 2min

    POWER SNATCH from POWER POSITION
    3-4x 2-3@barbell-light weight, rest btw sets 2min

    BLOCK BACK SQUAT 90°
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    RDL *sn-grip, use straps
    5x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    10+10x SIDE BEND *kb

    Rest as needed

  • HYROX Workout

    EMOM for 36 minutes
    Minute 1: 15/12 calorie Row
    Minute 2: 15 DB Goblet Squat @22,5/15kg
    Minute 3: 15/12 cal Bikeerg or 12/9 Echo Bike
    Minute 4: 10 Singe Arm Devil Presses @22,5/15kg
    Minute 5-6: Rest