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

  • Hang Snatch/OHS Workout

    Warmup:
    5 min jump rope
    really hard today

    Pullups
    6-5-4-4-3

    Push Press
    3x3
    didn't record weight

    15 EMOTM
    Hang Snatch to OHS
    graduating weight
    didn't record

  • 19.8.2025 Workout warmup Workout

    Warm-up

    1-2km Jog @ easy pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • 29.4.2026 Press & Row, Strength Workout

    Alternate C1/C2

    C1. Seated KB strict press – 3 to 4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 1:00 before C2

    C2. Meadows row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before C1

  • 02.09.2025 Workout

    Engine

    E6MOM X6 (4min timecap each set)

    Set 1,2,3:

    • 24 Cal Ski
    • 40m Double DB Farmers Carry 2x30-35kg
    • 20 Cal Ski

    Set 4,5,6:

    • 20 Cal Row
    • 40 DU
    • 10 Burpee Pull Up

    Accessories

    A) 4 Rounds For Quality:

    B) 3-4 Rounds For Quality:

    • 10-15 Seated DB Lateral Raise
    • 10/10 Hammer Curl

  • Etukyykkyä pukkaa Strength

    Haetaan maksimia viidellä toistolla.
    Keskitytään siihen, että pakka pysyy kasassa.

  • Weightlifting workout (klo 17) Workout

    Muscle Snatch + Power Snatch
    3x3@50%
    3x4@60%
    3x2 @70%
    3x2@80%
        
    POWER clean
    2x3 @50%
    2x2 @60%
    2x2 @70%
    1x1 @80%

    Split Jerk
    2x7 @50%
    2x8 @60%
    2x5 @70%

    Half Squats + Deep Squats
    2x6@50%
    3x8 @60%
    2x4@70%

  • Teinit 060526 voima Strength

    6 Punnerrus + 6 Vauhtipunnerrus
    X5

  • 11.10.2025 Workout

    10km Z2 Run

  • Conditioning Workout

    24' EMOM
    1: 15/12 cal row
    2: 40" DU/SU practice
    3: 10-15 wall ball
    4: AMRAP burpee to plate & GTOH @ 20/15kg

  • 20.4.2026 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds

    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)