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

  • 05.07.2025 Voimulit Workout

    Squats

    BS + FS

    *rest 3min between sets and 30s between fs and bs
    *lisää snadisti painoa viime kertaseen

    Strength

    A) 4 Sets:

    B) 4 Sets:

    C) Optional 3-4x For Quality:

    • 10/10 DB Hammer Curl
    • 20-30 Banded Tricep Ext

  • Beach Muscles Workout

    Bunch of arm exercises with Doc Oh

  • 23.11.2024 RestDay! Workout

    RestDay!

  • 18.7.2025 Accessort ( Strenght ) Workout

    Horizontal straight & bent arm strength complex – 2 to 3 Rounds

    5 Scapular push-ups
    5 Planche lean slides
    5 Planche push-ups
    5 Battle rammers
    5 Pike compression slides

    – Rest as needed between rounds –

  • 20.6.2025 SNATCH + OHS Strength

    2× 1+2@barbell, 1+2@up to 74-79%, sn-%, rest btw sets 2min

  • 31.5.2025 ( Strenght ) Workout

    Workout warmup

    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    4-6 Jefferson curls
    +
    2 rounds
    10 Table top pulses
    5 Inchworms
    5 Kneeling jumps
    +
    Build to workout weight for SB cleans and SB squats
    Few short sets of chest-to-bar pull-ups
    +
    @ workout weight
    3 SB cleans
    12 (cal) SkiErg
    3 Shuttle runs
    5 SB squats
    7 Chest-to-bar pull-ups

  • F96 Modified Workout

    Section duration: 40 mins

    Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Complete Circuits)

    Zone 1
    01:00
    Underhand Sled Push

    Zone 2
    RPE 9+
    01:00
    Run

    Zone 3
    RPE 9+
    01:00
    Row

    Zone 4
    RPE 9+
    01:00
    Run

    Zone 5
    RPE 9
    01:00
    Ski Erg Sprint

    Zone 6
    Complete reps, rest then repeat
    5x
    DB Push Press
    00:05
    Rest

    Zone 7
    01:00
    KB Squat Jacks

    Zone 8
    01:00
    KB Rack Carry

    Zone 9
    20x
    Low Plank Hip Rotations

    Zone 10
    01:00
    KB Deadlifts

  • 10 x every 90 seconds Workout

    10 x every 90s:
    3 x tng power snatch + 3 x tng power hang snatch + 3 x ohs
    Start from 50% of 1 Rm power snatch and build up

  • 5 Rounds for time Workout

    5 RFT:
    10-8-6-4-2 D-Ball Shoulders (150/100#)
    5 hspu
    20-16-12-8-4 Pistols
    5 hspu

  • PTG TO 3.4. klo 17 & 19 Workout

    AVAILUT
    Cat - Cow
    AKK - Kobra
    Lankku - lonkankoukistaja
    Syväkyykyssä kierrot
    90/90 taivutus eteen - kierto taakse
    Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

    HALLINTA
    2 kierrosta 40s./liike/puoli
    1. Staattinen seinäkyykky
    2. Polvet koukussa pohjenousut
    3. Reiden lähennys vklla yhden jalan varassa (lp päällä) oik. & vas.
    4. Paino suoralla kädellä - t-kierto - painon kurotus kohti kattoa oik. & vas.
    5. Dead bug lp ja jalkojen kierrolla

    VOIMA
    Supersarjana
    3 x 8-10 tempo kyykky 3-1-1
    3 x 8-10 tolpalla polven nostot / roikkuen polven nostot
    3 x 8-10 päinmakuulla kädet sivulla - lapojen lähennys