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

  • 30.11.2023 Weightlifting Workout

    week 2/6

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 AIR SQUAT
    10 RDL *sn grip
    10 OHS

    SNATCH PULL *full foot
    4x2@RPE8 *could do 2 more reps, rest 2min *beginner

    4x2@89% sn-% rest 2min

    SNATCH PULL to POWER POSITION + SNATCH BELOW KNEE
    4-6[1+2]@RPE8 *could do 2 more reps, rest 2min *beginner

    4-6[1+2]@80-85% sn-% rest 2min

    CLEAN PULL *full foot
    4x2@RPE8 *could do 2 more reps, rest 2min *beginner

    4x2@89% jerk-% rest 2min

    CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE
    3-4[1+2]@RPE8 *could do 2 more reps, rest 2min *beginner

    3-4[1+2]@80-85% jerk-%, rest 2min

  • 14.12.2023 Weigtlifting Workout

    week 4/6

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 AIR SQUAT
    10 RDL *sn grip
    10 OHS

    SNATCH DROP
    3x4@barbell, rest 1min

    SNATCH PULL *full foot
    4x3@RPE8 *could do 2 more reps, rest 2min *beginner

    4x3@86-90% sn-% rest 2min

    SNATCH
    5x2@RPE8 RPE8 *could do 2 more reps, rest 2min *beginner

    3-4x2@86-90% sn-% rest 2min

    BOX JUMPS + REVERSE HYPER
    5[3+10]@bodyweight, rest 2min

  • Home WOD 07-01-2022 Workout

    A) NOTES
    - Strength: Our superset today is a Crush Press, some direct Shoulder work, and a Hammer curl with Iso Hold. Focus on strong isometric contractions for both the Hammer Curl and the Crush Press.
    - Metcon: We're challenging the shoulder in two different planes of motion, and breaking it up with a run in between. Don't push the pace today.
    - Equipment: Medium weight, light weight, medium band, bench/chair

    B) WARMUP
    4 Rounds:
    8 Plank Waves total:
    6 Scapular Push-ups
    4 Scorpion Stretches total

    C1) KETTLEBELL GLUTE BRIDGE CRUSH PRESS
    4 x 12-15 3s up 3s down. Rest 60s.
    C2) BAND SUPINATED FRONT RAISE
    4 x 8-12 each. Rest 60s.
    C3) HAMMER CURL W. ISO HOLD
    4 x 8-12 each. Rest 60s.

    D) 3 ROUNDS FOR TIME
    8 Strict Handstand Push-ups
    200 Meter Run
    4 Wall Walks
    200 Meter Run
    – Goal: Nasal breathing, challenging pace.
    - Alternatives to Run
    200 Meter Row
    50 Double Unders
    60 High Knees or Penguin Taps
    60 KB March Total

    E) WORLDS GREATEST STRETCH
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) DIAMOND PUSHUP
    4 x 8-12 3s up 3s down. Rest 60s.
    - Use incline angle if needed
    C3) TABLE ROW
    4 x 8-12 each. Rest 60s.

    D) 3 ROUNDS FOR TIME
    As above, scale with pike push-ups

    E) WORLDS GREATEST STRETCH
    As above.

  • Deadlift 20-10-10 Strength

    Samalla painolla deadlift

  • 21.12.2023 Weigtlifting - ei ohjattuja painonnostotunteja Kuopion salilla Workout

    Kuopion salilla jäsentenväliset ja piirikunnalliset painonnostokisat to 21.12.2023
    Punnitus yläkerrassa klo 16.00-17.00, kisat alkavat klo 18.00

    OpenGym varattu 17.00-21.00, nostopuoli 16.00-21.00

    Kuopion salin PreAdult -porukka: käykää moikkaamassa kavereita, laskemassa mäkeä, kävelemässä, hiihtämässä jne..

    Hyvää joulua kaikille! ❤️🎄

    week 5/6

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 SHOULDER PRESS
    10 FRONT SQUAT
    5+5 LUNGE

    DROP INTO SPLIT *both side
    3x3@barbell, rest 2min

    SPLIT JERK *split both side 1+1+1 aloita huonommalla
    5x3@RPE8 *could do 2 more reps, rest 2min *beginner

    4-5x3@86% jerk-% rest 2min

    BACK SQUAT
    4-6x3@~60-70% bw-% (bw 100% = 1 RM BS), rest 2min

  • Muscle & Power, Hero Workout

    “Holleyman”: 30 Rounds For Time

    Rx
    5 Wall Ball Shots (20/14 lb)
    3 Handstand Push-Ups
    1 Power Clean (102/48 kg)

    Scaled
    5 Wall Ball Shots (20/14 lb)
    3 Pike Pushups
    1 Power Clean (60/30 kg)

    Eazy
    5 Wall Ball Shots (14/10 lb)
    3 Pushups
    1 Power Clean (40/20 kg)

  • Pe 29.5.2026 maastaveto Strength

    Etukyykky 5x8x40-50%

    Maastaveto 3x8 (50-60-70%)

    Jalan loitonnus 3x20 / jalka

  • WOD 29/08/22 Workout

  • 22.8.2025 2 - 3 rounds Workout

    2-3 Rounds @ 2-3 RIR

    0:30 Overhead dual KB carry
    10-15 GHD hip extensions*
    8-12/side Copenhagen plank lift-offs

    • You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

  • Home WOD 05-01-2022 Workout

    • Strength: This shorter EMOM should open your hips up and warm up the legs and the core in preparation for the WOD.
    • Metcon: Our WOD today should leave you with a good sweat but not be overly taxing on any one muscle group. Breathe, move and give your body some help recovering from the previous two days of training.
    • Equipment: Medium weight.

    B) WARMUP
    4 Rounds:
    2 Spider Man Lunge
    4 Scorpion Stretches
    6 Arms Overhead Squats
    8 Wall Slides

    C) EMOM 8
    Min 1: 40s Lateral Lunges
    Min 2: 30s Goblet Wall Sit w. Pulses

    D) AMRAP 20
    300 Meter Run
    20 Russian Twists total
    5 KB Windmills each

    • Alternatives for Run 300 Row 75 Double Unders 75 High Knees or Penguin Taps 80 KB March

    E) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION
    B) WARMUP
    As above

    C) EMOM 8
    As above

    D) AMRAP 20
    As above but with 5-10/side Tall Kneeling Windmills without weight. Go slow

    E) LIZARD POSE
    As above