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

  • 10.4.2025 CLEAN Strength

    *tc 20min, SQUAT CLEAN

    3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

  • PTG TO 22.5.25 Workout

    LÄMMITTELY
    2 kierrosta, 45s./liike
    1. Varpailla polvien vienti lattiaan
    2. Istuen hyvää huomenta
    3. Cat-cow vk kanssa (focus: alaselkä)
    4. Jefferson curl
    5. Toispolviseisonnassa tuulimylly oik. & vas.
    6. Istuen käsien nosto sivukautta ylös

    Tasapaino/nilkan hallinta
    2 kierrosta - 30s./puoli
    1. Askellusasennossa etujalan pohjenousu
    2. Yhden jalan seisonta - pallon kierto
    3. Pudotus yhdelle jalalle

    VOIMA
    Supersarjana, 3 kierrosta
    8x takakyykky
    8x rengassoutu
    8x/puoli lankussa käden ojennus / sahaus

  • ENDURANCE 27/05/25 Workout

  • Conditioning Workout

    32'EMOM
    1: 15 wall ball
    2: 12/16 cal row
    3: 8-10 TRX row
    4: 10 KB USA swing @20/12kg

  • Conditioning Workout

    6x4min on 1min off

    4min AMRAP:
    15 KB swing @ 20/12kg
    10 KB clean
    5 worm walk out
    10 (5/5) KB teapot
    15 TRX row
    continue next AMRAP where you finished

  • Deadlifts + Gorilla Row (NN) Strength

    Deadlift
    10-8-6-4-2
    Gorilla Row
    12-12-12-12-12

  • Omatoimitreeni nro6. Workout

    Warm up, 3rds:
    2:00-1:30-1:00 machine
    3 inchwarm (liikkuen etiäpäin)
    6 samson (liikkuen etiäpäin)
    3+3 spider stretch
    3 push up to down dog
    10 air squat
    10 push press @2x light weight db’s

    Emom30:
    1: 8 cal row
    2: 16 air squat
    3: 8 ring row (haasta itseäsi tekemällä 4+4)
    4: 10 cal row
    5: rest
    6: 8 cal bike erg
    7: 16 kb swing
    8: 8+8 one arm kb row
    9: 10 cal bike erg
    10: rest

  • 3.4.2025 SNATCH Strength

    tc 20min

    3@barbell, 1@up to the maximum of the day, rest btw sets 2min

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    3-5rounds:
    E3MOM
    1) 10-20 snowangel + remaining easy bike
    2) 20-40s hollow hold + remaining easy bike
    3) 20-40s superman hold + remaining easy bike

    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • 10.4.2025 Weightlifting MAXIMAL WEEK 8/8 Workout

    WARM UP 10min 1 rounds

    5× + 5×/side + 5×/side + 5×/side + 5×
    GOBLET SQUAT *plate +
    HALF KNEELING WEIGHT SHIFT *plate +
    HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
    PIGEON STRETCH +
    SITTING ADDUCTORS STRETCH

    5×/side + 10× + 10× + 10× + 10×
    PRONE SCORPION +
    BODY SAW PLANK +
    SHOULDER EXTENSION ROCKING +
    W- FLOOR SLIDE +
    BEAR CRAWL HOLD with SHOULDER TAP

    5× + 5× + 5× + 5× + 5×
    HIP ROLL GLUTE BRIDGE +
    YOGA HAMSTRING STRECTH +
    YOGA ADDUCTOR STRECTH +
    ROLLING BACK +
    1-LEG YOGA BOAT POSE

    KUVAT LIIKKEISTÄ:

    RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
    1×2× 5+2+2+2+2@barbell, rest btw sets 1min

    --

    CLEAN *tc 20min
    3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

    SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
    1×2× 2+2+2+2@barbell, rest btw sets 1min

    --

    SPLIT JERK *rack, *tc 20min
    2@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min