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

  • Back squat Strength

    Back squat
    10-8-8-6

  • Snatch 1RM Strength

    Snatch 1Rm

  • Saturday Warm up Workout

    Warm up
    Band Pull Aparts from different "points", perform total
    30-40 reps, each rep hold for 1-2 sec.

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    2 rounds
    2:00 cardio
    10 single arm db clean&jerk alt hand from hang
    10 tempo goblet squats (2:0:20)
    1+1 db tgu
    :30 side plank hold R/L

    Then start to build for thruster weight

  • 22.7.2025 Seated DB press Strength

    6-6-4-4 AHAP

    Go every 2:30

  • Lauantai 23.7. Workout

    Juoksuintervallit

    3x1200m
    3 min rest
    -2/-5s Cooper pace

    3x1200-->Cooper 2800 tai yli
    3x1000-->Cooper 2800->2400
    3x800m-->Cooper 2400m tai alle

    Kimpisessä

  • Xebex 8x20sec Workout

    8x20sec on and 30 sec off

  • 1.1.2023 PK Workout

    Ulkoilua

  • 27.10.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Wednesday Warm up Workout

    Warm Up
    Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn. or 3x30-45 sec row with increased pace.
    then
    2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
    Single arm Front Rack Squats
    Single arm Clean&Jerk
    SIngle arm OH Lunge walking steps
    Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
    then when both sides done go for 5 sharp box jumps to 50/60cm. rest 1 min bwn round.

    Weightlifting Warm Up
    1 ROUND
    3 snatch pull + 3 muscle snatch + 3 hang power snatch + 3 snatch balance
    rest 1 min

    3 clean pull + 3 muscle clean + 3 hang squat clean + 3 split jerk
    rest 1 min

  • Monday Warm up Workout

    Warm Up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one, pakara kuminauha)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    With Double Dumbbells 3 rounds of 5 reps each movement, increase weight each round
    Power Cleans
    Front Squats

    Push Press

    3+3 lunge elbow strech
    3 inch worm with push up
    3 dynamic squat strech