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

  • WOD 19/04/25 Workout

  • 18.9.2025 Weightlifting MODERATE HEAVY WEEK 3/6 Workout

    WARM UP 10min 1-2 rounds

    5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

    5× PLATE DEADMAN TO BARBARIAN

    5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

    5+5×/side PLATE DEVIL'S HALO

    10× PLATE RUSSIAN TWIST with PRESS

    10m LONG STEP WALKING LUNGE

    video: PLATE TURTTLE SQUAT
    https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

    video: DEADMAN TO BARBARIAN

    video: DEVIL'S HALO

    video: PLATE RUSSIAN TWIST with PRESS

    video: LONG STEP WALKING LUNGE

    POWER SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
    1×2× 1+3+2@barbell, 3× 1+3+2@60-65%, sn-%, rest btw sets 2min

    SNATCH
    2×2@70%, sn-%, rest btw sets 2min

    POWER CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen
    1×2× 1+[2+2]@barbell, 3× 1+[2+2]@55-65%, jerk-%, rest btw sets 2min

    CLEAN + SPLIT JERK *split both side 1+1
    2× 2+2@70%, jerk-%, rest btw sets 2min

    PAUSE FRONT SQUAT *3-5sec pause in the bottom
    3@barbell, 3@50%, fs-%, rest btw sets 2min

    FRONT SQUAT + SINGLE LEG RDL with ROTATION
    3 +[5+5]@63%, 3 +[5+5]@72%, 3+ +[5+5]@81% 1-2 reps left for final set, fs-%, rest btw sets 2-3min

    *tee single leg rdl w/ rotation HETI etukyykyn perään, tällä kuormituksella:

    5+5@dumbbell, heavy weight *RPE8-9, 1-2 reps left

    *HOX! jos et tiedä etukyykyn ykkösmaksimia, laske teoreettinen etukyykyn ykkösmaksimi kehonpainosta ~80% tai takakyykystä ~90%.

    video: SNATCH PUSH PRESS

    video: SNATCH BALANCE

    video: PUSH JERK in SPLIT

    video: SINGLE LEG RDL with ROTATION

    FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
    - 2-3 rounds
    - 10-12 reps each movement

    HALF KNEELING LANDMINE PRESS
    PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista
    PLATE HALO CHOP

    video: HALF KNEELING LANDMINE PRESS

    video: PLATE BRIDGE PRESS & PULLOVERS

    video: PLATE HALO CHOP

  • Strict Chest To Bar Strength

    Strict Chest To Bar
    5 x 4

  • 6.12.24 Strength

    WEIGHTED PULL UP

    4x6
    Every 2min

    • lisää viime viikosta

  • For time Workout

    50 hang power snatches (30/42,5 kg)
    50 push presses
    50 sumo deadlift high pulls
    50 front squats

    Scaled WOD
    For time:
    25 hang power snatches
    25 push presses
    25 sumo deadlift high pulls
    25 front squats

  • Viikko 9 Workout

    Syklin toinen viikko, 10 viikolla kevyt viikko.

  • 6.12.24 Strength

    BENCH PRESS

    4x6 @85%

    Every 3min

  • 11.9.2025 Weightlifting MODERATE WEEK 2/6 Workout

    WARM UP 10min 1-2 rounds

    5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

    5× PLATE DEADMAN TO BARBARIAN

    5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

    5+5×/side PLATE DEVIL'S HALO

    10× PLATE RUSSIAN TWIST with PRESS

    10m LONG STEP WALKING LUNGE

    video: PLATE TURTTLE SQUAT
    https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

    video: DEADMAN TO BARBARIAN

    video: DEVIL'S HALO

    video: PLATE RUSSIAN TWIST with PRESS

    video: LONG STEP WALKING LUNGE

    POWER SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
    1×2× 1+3+2@barbell, 3× 1+3+2@55-60%, sn-%, rest btw sets 2min

    SNATCH
    2×2@65%, sn-%, rest btw sets 2min

    POWER CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen
    1×2× 1+[2+2]@barbell, 3× 1+[2+2]@50-60%, jerk-%, rest btw sets 2min

    CLEAN + SPLIT JERK *split both side 1+1
    2× 2+2@65%, jerk-%, rest btw sets 2min

    PAUSE FRONT SQUAT *3-5sec pause in the bottom
    3@barbell, 3@45%, fs-%, rest btw sets 2min

    FRONT SQUAT + SINGLE LEG RDL with ROTATION
    5 +[5+5]@59%, 5 +[5+5]@68%, 5+ +[5+5]@77% 2-3 reps left for final set, fs-%, rest btw sets 2-3min

    *tee single leg rdl w/ rotation HETI etukyykyn perään, tällä kuormituksella:

    5+5@dumbbell, moderate weight *RPE7-8, 2-3 reps left

    *HOX! jos et tiedä etukyykyn ykkösmaksimia, laske teoreettinen etukyykyn ykkösmaksimi kehonpainosta ~80% tai takakyykystä ~90%.

    video: SNATCH PUSH PRESS

    video: SNATCH BALANCE

    video: PUSH JERK in SPLIT

    video: SINGLE LEG RDL with ROTATION

    FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
    - 2-3 rounds
    - 10-12 reps each movement

    HALF KNEELING LANDMINE PRESS
    PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista
    PLATE HALO CHOP

    video: HALF KNEELING LANDMINE PRESS

    video: PLATE BRIDGE PRESS & PULLOVERS

    video: PLATE HALO CHOP

  • Gymnastic strength Workout

    3 rnds for quality:
    5 hollow body KB pull over
    10 kneeling banded lat. pull down
    10 prone T raises
    5/5 half kneeling KB bottom up press

    10'EMOM:
    1: 1-2 wall walk
    2: 5-8 ring row (3-5 strict pull up)

    5' AMRAP
    5/5 gorilla row @2x20/12kg KB
    5 HR push up

  • Muscle & Power, AV1 Strength

    Front squat 2 RM, then sets @ 80%, 70%,60% (choose reps)