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

  • 15.8.2024 Workout Warmup ( Basic ) Workout

    2 rounds
    5/side Half-kneeling hip rotations
    5/side Cossack squats, alt
    5 Table top raises
    10m A-skip/B-skip (both each round)
    +
    2 – 4 rounds
    200m Run @ build pace each round
    50m walk

  • AF #masu Workout

    AF WEEK 45, Day 3

    Finisher:
    2-3 Superset:

    15 Ring Biceps Curl
    15 Ring French Press

    Target: get that pump!

  • 23.6.2026 "Whitten" 5 rounds for time: Workout

    22 kb swings
    22 box jumps
    400m run
    22 burpees
    22 wallballs

    Timecap 50 minutes

  • 09.01.2026 Workout

    Clean & Jerk

    A) E2MOM X6-8:

    *Build Up to Days Technical Heavy

    B) Squat Clean

    • 3-5x1 @90-95% *E2MOM

    Squat Proge

    Back Squat

    • 4x4 @80%

    +

    Paused Back Squat

    • 3x3 @70%

    *rest 2-3min between sets

    Metcon

    16min EMOM:

    1: 10 T2B + 10 C2B
    2: 12 Heavy DB Snatch @22.5-25kg
    3: 12 Burpee Over DB
    4: 12 DB STOH (6+6)

  • PT Group TI 3.12. klo 11 Workout

    LÄMMITTELY
    Cat - Cow
    Ympyrä nelinkontin
    Kylkimakuulla ympyrät jalalla
    Kylkimakuulla lonkan ojennus-koukistus
    Selinmakuulla jalan nostot
    Selinmakuulla kierrot
    Lantionnosto jalat v-asennossa
    Dead bug
    Päinmakuulla selänojennus
    Päinmakuulla käsien nostot ja käännöt

    VOIMA

    Supersetti A - 3 x 40s./20.
    1. Hyvää huomenta istuen
    2. Rengassoutu kierrolla oik. ja vas.
    3. Lankussa olkapääkosketukset

    Supersetti B - 3 x 30s./20s.
    1. Hiihto/soutu
    2. Etuheilautus
    3. Kyykky/kyykkyhyppy

  • 13.07.2026 (Optional Engine) Workout

    Metukka

    2 Sets Of:

    • 1500m Row @Z2
    • 3000m C2 Bike @Z2

    rest 1min
    Into,

    4 Rounds For Time:

    rest 1min and start again

  • 17.1.2026 EasyWod Workout

    Alternating Between Strict Shin-Ups & Shoulder Press ( floor ) 5 rounds x Every 2:00

    5 Chin-Ups
    7 Shoulder Press

    ( Total 20:00 )

  • 16.10.2025 Weightlifting MODERATE WEEK 1/10 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

    SNATCH PULL to HIP + SNATCH
    1-2×2× 1+2@barbell, 1×3× 1+2@55%, 1×2× 1+2@65%, 1+2@75%,
    1×2× 1+2@65%, 1+2@75%, sn-%, rest btw sets 2min

    CLEAN PULL to HIP + CLEAN + SPLIT JERK *split jerk the other side each time
    1-2×2× 1+1+1@barbell, 1×3× 1+1+1@55%, 1×2× 1+1+1@65%, 1+1+1@75%,
    1×2× 1+1+1@65%, 1+1+1@75%, jerk-%, rest btw sets 2min

    PAUSE FRONT SQUAT *3-5sec pause in the bottom
    3@barbell, 3@50%, fs-%, rest btw sets 2min

    FRONT SQUAT + REVERSE to FORWARD LUNGE
    3+5 reps/leg@60%, 3× 3+5 reps/leg@70%, fs-%, rest btw sets 2-3min

    *reverse to forward lunge with barbell, front rack - elbows up
    *moderate weight, RPE7-8, 2-3 reps left
    *tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
    *aloita heikommalla takajalalla, yksi puoli kerrallaan

    video: snatch pull to hip

    video: clean pull to hip

    video: reverse to forward lunge

  • 23.10.2025 Weightlifting MODERATE HEAVY WEEK 2/10 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

    SNATCH PULL to HIP + SNATCH
    1-2×2× 1+2@barbell, 1×3× 1+2@60%, 1×2× 1+2@70%, 1+2@80%,
    1×2× 1+2@70%, 1+2@80%, sn-%, rest btw sets 2min

    CLEAN PULL to HIP + CLEAN + SPLIT JERK *split jerk the other side each time
    1-2×2× 1+1+1@barbell, 1×3× 1+1+1@60%, 1×2× 1+1+1@70%, 1+1+1@80%,
    1×2× 1+1+1@70%, 1+1+1@80%, jerk-%, rest btw sets 2min

    PAUSE FRONT SQUAT *3-5sec pause in the bottom
    3@barbell, 3@60%, fs-%, rest btw sets 2min

    FRONT SQUAT + REVERSE to FORWARD LUNGE
    2× 3+5 reps/leg@70%, 2× 3+5 reps/leg@80%, fs-%, rest btw sets 2-3min

    *reverse to forward lunge with barbell, front rack - elbows up
    *moderate weight, RPE8-9, 1-2 reps left
    *tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
    *aloita heikommalla takajalalla, yksi puoli kerrallaan

    video: snatch pull to hip

    video: clean pull to hip

    video: reverse to forward lunge

  • 30.10.2025 Weightlifting DELOAD MODERATE WEEK 3/10 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

    SNATCH
    2×3@barbell, 3@50%, 2@60%, 1@70%, 2@60%, 1@70%, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK *split jerk the other side each time
    2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70%, 1×2× 1+1@60%, 1+1@70%, jerk-%, rest btw sets 2min

    PAUSE FRONT SQUAT *3-5sec pause in the bottom
    3@barbell, 3@50%, fs-%, rest btw sets 2min

    FRONT SQUAT + REVERSE to FORWARD LUNGE
    3× 3+3 reps/leg@65-70%, fs-%, rest btw sets 2-3min

    *reverse to forward lunge with barbell, front rack - elbows up
    *moderate weight, RPE7-8, 3-4 reps left
    *tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
    *aloita heikommalla takajalalla, yksi puoli kerrallaan

    video: reverse to forward lunge