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

  • Extra Credit 20-02-2022 Workout

    • Pigeon Pose - 60s each
    • Lizard Pose - 60s each
    • Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 14.10.2025 15 min for quality: Workout

    3 high box jumps
    5+5 single leg db snatch
    5-10 push-ups
    0:30 plank hold

  • Circuit - Keskiviikko Workout

    LÄMMITTELY

    2 Kierrosta, :40s töitä / :20s lepo
    1) Pyörä
    2) Yhden jalan kyykky penkille vuorojaloin
    3) Piinapenkki
    4) Hiihto
    5) Niskan takaa pystypunnerrus leveällä otteella
    6) Mittarimatoburpee tai wall walk
    7) Jefferson curl

    KIERTOHARJOITUS

    3 Kierrosta, 1:00 min töitä / :30s lepo
    1) Pyörä
    2) Yhden jalan kyykky penkille vuorojaloin
    3) Piinapenkki
    4) Hiihto
    5) Niskan takaa pystypunnerrus leveällä otteella
    6) Mittarimatoburpee tai wall walk
    7) Jefferson curl

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää voimaa jalkoihin sekä ylävartaloon. Tähtää liikkeiden haastavuudessa siihen, että saisit työskenneltyä hyvällä poltteella ja tuntumalla koko harjoituksen läpi. Panosta erityisesti wallwalkeissa ja jefferson curleissa hyvään liikkeen hallintaan.

  • 22.4.2025 Warmup Workout

    Warm-up

    1:30/1:00/0:30 @ increasing pace of each
    1) Air bike
    2) Row
    +
    1-2 Rounds
    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down
    3 Scapular swimmers (prone position)

    +
    Bar muscle-up prep – 2 rounds
    5 Arch hold push to hollow hold (3-5 sec in each position)
    8 Tension swings (sponge/block between feet)
    3 Supine dowel hip snap rollover
    8 Front support pops
    3 Jumping bar muscle-ups with hip snap
    +
    2 Rounds @ empty barbell
    5 Muscle cleans
    5 Strict presses
    5 Front squats
    5 Push presses
    5 Thrusters
    +
    Build to workout weight for thrusters
    * Practice a few short sets of other movements between sets.
    +
    @ workout weight
    10/7 (cal) Air bike
    6 Burpee box jump overs
    2 Bar muscle-ups
    10/7 (cal) Row
    4 Thrusters
    2 Wall walks

  • Saturday fun Workout

    30' AMRAP w. partner

    Buy in: 1000m <a href='/journal/movements/801'>row</a>

Then AMRAP:
20 <a href='/journal/movements/52'>box jump</a> 
30 cal <a href='/journal/movements/801'>row</a> 
40 <a href='/journal/movements/920'>KB swing</a> @20/12
30 partner wall ball 
20 pull up

  • 24.4.2025 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    20-second hang from a bar w/ribs locked down
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    6 Banded scapular floor angels
    4/side Tall-kneeling KB halos
    3/side Single-arm KB windmills
    2/side Kinetic hamstring stretch + hold the last rep for 10-sec
    +
    2 Rounds for quality
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    5 Tension swings (sponge/block between feet

  • 26.4.2025 Workout warmup Workout

    Warm-up

    1:30/1:00/0:30 @ increasing pace of each
    1) Row
    2) Air bike
    +
    2 Rounds
    8 Scapular pull-ups
    4-6 Jefferson curls
    8 Handstand shoulder shrugs
    +
    2 Rounds
    8 Scapula push-ups
    8 Tension swings
    1-3 Negative wall-facing handstand push-ups (body at 30 degrees)
    +
    Bar muscle-up prep – 2 rounds (here OR after part A)
    5 Arch hold push to hollow hold (3-5 sec in each position)
    3 Supine dowel hip snap rollover
    8 Front support pops
    3 Jumping bar muscle-ups with hip snap
    +
    Build to workout weight for deadlift
    * Practice a few short sets of the HSPUs as you build up
    +
    @ workout weight/deficit
    3-2-1
    Deadlifts
    Strict deficit HSPU

  • BOOTYCAMP Workout

    SET A | 3 rounds:
    8+8 1-leg BB deadlift
    8+8 banded clamshell R+L

    SET B | 3 rounds:
    8+8 curtsy box step down
    8+8 copenhagen plank lift

    AMRAP10: (Ygig)
    8 DB hang clean
    4 up down
    8 DB squat clean
    4 burpee
    30s flutter kicks (synchro)

  • 16.11.2023 Weightlifting Workout

    DELOAD week 9/9

    WARM UP + TECHNIQUE 10-15min

    NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
    3[3+3+3]@barbell, rest btw sets 1min

    SNATCH HIGH PULL *full foot + MUSCLE SNATCH + POWER SNATCH + NINJA SNATCH + SNATCH *NO HOOK GRIP
    2[2+2+2+2+2]@barbell, 3[2+2+2+2+2]@50% sn-%, rest btw sets 2min

    NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
    3[3+3+3]@barbell, rest btw sets 1min

    CLEAN HIGH PULL *full foot + MUSCLE CLEAN + POWER CLEAN + NINJA CLEAN + CLEAN + JERK *NO HOOK GRIP
    2[2+2+2+2+2+2]@barbell, 3[2+2+2+2+2+2]@50% jerk-%, rest btw sets 2min

    6/6 PreAdult beginner

    WARM UP + TECHNIQUE 10-15min

    SNATCH PUSH PRESS + SNATCH BALANCE
    3[2+3]@barbell / RPE8 *could do 2 more reps, rest 2min

    SNATCH PULL to POWER POSITION
    3x5@up to 70% bw-%, rest 2min *(bw 50% = 1 RM SN)

    SNATCH PULL to POWER POSITION + SNATCH HIGH PULL above knee *full foot = kantapää lattiassa
    3-4[1+3]@RPE8 *could do 2 more reps, rest 2min

    MUSCLE SNATCH from HIP + TALL SNATCH
    3[3+3]@barbell, rest 1min

    SNATCH PULL to POWER POSITION + SNATCH above knee
    4-5[1+2@RPE8 *could do 2 more reps, rest 2min

    video: MUSCLE SNATCH from HIP

    video: TALL SNATCH

  • 14.10.2025 Deadlift Strength

    1×10@50%, 1×6@65%, 3×5@70%

    Go every 3:00