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

  • Weightlifting Strength

    Hang power snatch 5x3
    Squat snatch+2ohs 6sets
    DB row 4x10

  • ATPF #masu Workout

    ATPF WEEK 34 Day 3

    BODYBUILDING E150sec for 4 rounds (30min total)

    1) 10-12 Seal Row and 10-12 Ring Row
    2) 10-12 DB Bench Press + 10-12 Push-Up
    3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

    These are supersets. Goal is to get a solid pump! Choose loadings and movement models you can finish 10+ reps on the second movement.

  • 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%

  • 12.10.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 26.10.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 29.1.2023 row + shuttle run & amrap & core Workout

    6 rounds:

    0:45 row (reps = calories)
    0:15 rest / transition
    0:45 shuttle run (reps = 20m = 1reps)
    0:15 rest

    AMRAP 1
    6 x DB's hang power cleans + 6 x DB's STOH's

    *rest 2mins btw rounds

    CORE 2-3 rounds:

    0:30 bicycle abs
    0:30 + 0:30 side plank
    10 hip thrust

  • Gymnastics strength Workout

    4x 5 weighted pull up
    4x 3-5 weighted ring dip

  • Main site Tuesday 250114 Workout

    For time

  • BEATRIX KIDDO-BLACK MAMBA Workout

  • Weightlifting + Barbell cycling Workout

    snatch pull + hip squat snatch + squat snatch practice, then 5 sets w. moderate weight

    7' AMRAP
    5 power clean @ 50/30kg
    3 STOH
    10 m burpee broad jump