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

  • AF #masu Workout

    AF WEEK 12, Day 3

    Finisher:
    1-2 Superset:

    30 Banded Biceps Curl
    30 Banded Triceps Extension

    Target: pump those guns!

  • 20.2.2026 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    3 Scapular swimmers (prone position)
    10 Banded good mornings
    +
    2 Rounds
    5 Scapular pull-ups
    3 Strict pull-ups
    5 Table top raises
    10 V-ups
    +
    2 Rounds
    30 Single-unders
    5 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    5/side Half-kneeling press
    +
    Kipping Toes-to-Bar complex – 2 sets
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    Rest 30-seconds b/t sets (set = all 3 movements)
    +
    Build up to 2nd or 3rd barbell weight for Clean and jerks
    * Few short sets of chest-to-bar, toes-to-bars and double-unders between weights
    +
    @ workout pace
    25 Double-unders
    7 Toes-to-bars
    3 Clean and jerks @ 1st weight
    25 Double-unders
    7 Chest-to-bar pull-ups
    1 Clean and jerk @ 1st weight

  • 21.5.2026 Weightlifting MODERATE-MAXIMAL WEEK 6/6 Workout

    WARM UP 10min

    PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
    5@barbell, 5@50%, bs-%, rest btw sets 2min

    BACK SQUAT
    3@70%, 2@75%, 1@80-100+% find your 1RM with good technique - varmistajat sivuilla, rest btw sets 3min

    POWER CLEAN + POWER CLEAN from KNEE + SHOULDER PRESS + OH SPLIT SQUAT
    *työnnä ensin saksiin ja tee tässä asennossa valakyykyt (toisto määrät per puoli suluissa), palauta jalat *etu-taka ja työnnä saksiin toisinpäin *työnnön rytmi taka-etu
    1×2× 1+1+2+[3+3]@barbell, 3× 1+1+2+[3+3]@60-65-70%, push press-%, rest btw sets 2min

    ACCESSORY WORKOUT (if time left)

    UPPER BODY MOBILITY & STRENGTH
    - 2-3 rounds
    - 8 reps each movement

    8× Barbell Upright Row

    8× Barbell Supinated Grip Bent Over Row *clean grip - pidolla

    video: POWER CLEAN + POWER CLEAN from KNEE

    video: OH SPLIT SQUAT

    video: CLEAN RACK SUPPORT

    video: Barbell Upright Row

    video: Barbell Supinated Grip Bent Over Row

  • 11.6.2026 Weightlifting MODERATE-HEAVY WEEK 3/5 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk

    POWER SNATCH + SNATCH + OHS *power snatch with a pause in the catch and ohs in the bottom 1–2 seconds
    2×2× 2+2+2@barbell, 6× 1+1+2@63-68-73-68-73-78%, sn-%, rest btw sets 2min

    POWER CLEAN + CLEAN + FRONT SQUAT + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
    2×2× 2+2+2+[1+1]@barbell, 6× 1+1+2+[1+1]@63-68-73-68-73-78%, split jerk-%, rest btw sets 2min

    SNATCH PULL TO HIP
    3x3@110%, sn-%, rest btw sets 2min

    ACCESSORY WORKOUT (if time left)

    CORE STRENGTH
    - 2 rounds
    - 0:20 each movement
    - rest between sets 0:30

    High Plank + High Side Plank + High Reverse Plank + High Side Plank

    video: Pause in The Power Receiving Position

    video: Snatch Pull to Hip

    video: High Plank

    video: High Side Plank

    video: High Reverse Plank

  • 18.6.2026 Weightlifting MODERATE-LIGHT WEEK 4/5 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk

    POWER SNATCH + SNATCH + OHS *power snatch with a pause in the catch and ohs in the bottom 1–2 seconds
    2×2× 2+2+2@barbell, 6× 1+1+1@55-60-65-58-63-68%, sn-%, rest btw sets 2min

    POWER CLEAN + CLEAN + FRONT SQUAT + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
    2×2× 2+2+2+[1+1]@barbell, 6× 1+1+1+[1+1]@55-60-65-58-63-68%, split jerk-%, rest btw sets 2min

    CLEAN PULL TO HIP
    3x3@110%, jerk-%, rest btw sets 2min

    ACCESSORY WORKOUT (if time left)

    CORE STRENGTH
    - 2 rounds
    - 0:20 each movement
    - rest between sets 0:30

    High Plank + High Side Plank + High Reverse Plank + High Side Plank

    video: Pause in The Power Receiving Position

    video: Clean Pull to Hip

    video: High Plank

    video: High Side Plank

    video: High Reverse Plank

  • Kati Strength

    Etukyykky ja saksi ylös

  • KAHVAKUULA RUUVIKATU Workout

    3 kierrosta kaverin kanssa ”aikaa vastaan”
    A ja B osiot vuorotellen

    A.
    30 wall ball
    30 mave 2 raskaalla kuulalla
    30 burpee kuulan yli
    - 2 min huili
    B.
    50 am. heiluri
    50 abmat istumaannousu
    50 cal ergo
    - 2 min huili

    Toistot saa jakaa miten parhaaksi näkee

    Ensin osio A, 2min huili. Sitten osio B, huilin (2min) jälkeen taas A jne. Yht 3 kierrosta

    Tc 40 min

  • Conditioning Workout

    4x5' AMRAP, 1' rest
    12 burpee plate jump
    9 plate GTOH
    6 pull up

  • 1 Hang clean+ 1 squat clean Strength

    Nousevat painot alkavalla 1:30

  • Vampire diaries Workout

    800 m run
    25 m sled push
    30 wb
    20 hr push ups
    100 m fc
    40 m lunges

    Rest

    4 rounds