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

  • 4.4.2024 Weightlifting MODERATE WEEK 5/9 Workout

    WARM UP + TECHNIQUE 10-15min

    1 rounds:
    10 RDL *jerk grip
    5 + 5 FRONT SQUAT + BACK SQUAT
    5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
    5 STEPPING JERK BALANCE *both side, rytmi taka-etu
    5 + 5 OHS + SNATCH BALANCE
    5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

    SNATCH
    2x3@barbell,
    3x3@up to moderate-light weight / up to 70% sn-%, rest btw sets 2min
    *example up to 50-55%, 60-65%

    CLEAN + JERK *split both side
    2x2x[1+1]@barbell,
    3x1x[1+1]@up to moderate-light weight / up to 65, *example up to 50-55%, 60-65%
    2x2x[1+1]@moderate weight / 70% jerk-%, rest btw sets 2min

    SNATCH PULL *full foot
    2-3x1@moderate-heavy / 80-90% sn-%, rest btw sets 2min

  • Extra Credit 05-04-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS
    :30/:30 Half Pigeon
    15 Glute Bridge-Ups + :30 Glute Bridge Hold
    1:00 EZ Jog
    -Rest as Needed b/t Sets-

  • 13.12.2025 Warmup, Strength Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • TECHNICALLY STRONG Workout

    Gymnastics for quality
    30min

    ADVANCE
    1x1m free handstand

    INTERMEDIATE
    Handstand walk

    BEGINNER
    Wall walk and shoulder taps

    WOD
    AMRAP 8min
    YGIG

    4m HSW

    Both preforms 3 burpees every time feet touch the ground.

    Scale as needed

  • 08.06.2025 (AM or PM) Workout

    45-60min Easy Z2 Run

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    4+4 turkish get up
    40-60s D-ball hold

  • Pull-up 5 sets Strength

    Strict bodyweight pull-up 5 x 8

  • 20 min parin kanssa Workout

    20min parin kanssa

    50 tuplanaruhyppy
    20 raaka rinnalleveto + työntö 43/30kg
    50cal pyörä

    Jakakaa toistot vapaasti, tasainen reipas tahti

  • 4.12.24 Workout

    ACCESSORY

    3x
    30-60s ring hold (dipin yläasennossa)
    20-30 side plank crunches, L (eli kylkilankussa pumppaat ylös ja alas 😁)
    20-30 side planks crunches, R
    15-25 hollow rocks

    • lepää se mitä tarvii kierrosten välissä

  • AF #masu Workout

    AF WEEK 5, Day 1

    CONDITIONING/ACTIVE RECOVERY:

    E150sec for 3 rounds:
    1) 30-60sec Hang + Row
    2) 10+10 single leg KB Switch + Echo
    3) 10 KB Halo + Ski
    4) 5-10 Cossack Squat + Bike

    Overall RPE 2-3
    This one is to mobilize you and make you feel fresh. Use
    light/moderate loading and move well. Use the machines you
    have.