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

  • 10.7.2025 Weightlifting DELOAD-LIGHT WEEK 1/4 Workout

    WARM UP 10min 1-2 rounds

    5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

    5× DEADMAN TO BARBARIAN

    5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

    5+5×/side DEVIL'S HALO *PLATE

    5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

    5×/side CRAB-TABLE POSE - BACK REACH

    video: PLATE TURTTLE SQUAT
    https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

    video: DEADMAN TO BARBARIAN

    video: DEVIL'S HALO

    video: CRAB-TABLE POSE - BACK REACH

    MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + SNATCH BALANCE
    1×2× 1+1+1+1+1@barbell

    SNATCH + SNATCH BALANCE
    1×2× 2+2@barbell, 2+2@up to 70%, sn-%, rest btw sets 2min *3 sets

    MUSCLE CLEAN + TALL CLEAN + CLEAN + POWER JERK + SPLIT JERK
    1×2× 1+1+1+1+@barbell

    CLEAN + POWER JERK + SPLIT JERK
    1×2× 2+1+1@barbell, 2+1+1@up to 70%, jerk-%, rest btw sets 2min *3 sets

    BACK SQUAT + ROMANIAN DEADLIFT *rdl - sn-grip
    5+5@barbell, 3× 5+5@70% + RPE7, 3 reps left, bs-%, rest 2min

    --

    video: RDL sn-grip

    FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
    - 2-3 rounds
    - 10-12 reps each movement

    FLOOR CHEST STRETCH
    DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
    PRONE PINWHEEL
    HALF KNEELING LANDMINE PRESS
    PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista

    video: FLOOR CHEST STRETCH

    video: DOWEL SHOULDER EXTERNAL ROTATION

    video: PRONE PINWHEEL

    video: HALF KNEELING LANDMINE PRESS

    video: PLATE BRIDGE PRESS & PULLOVERS

  • 24.7.2025 Weightlifting MODERATE WEEK 3/4 Workout

    WARM UP 10min 1-2 rounds

    5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

    5× DEADMAN TO BARBARIAN

    5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

    5+5×/side DEVIL'S HALO *PLATE

    5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

    5×/side CRAB-TABLE POSE - BACK REACH

    video: PLATE TURTTLE SQUAT
    https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

    video: DEADMAN TO BARBARIAN

    video: DEVIL'S HALO

    video: CRAB-TABLE POSE - BACK REACH

    MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + SNATCH BALANCE
    1×2× 1+1+1+1+1@barbell

    SNATCH + SNATCH BALANCE
    1×2× 2+2@barbell, 2+2@up to 80%, sn-%, rest btw sets 2min *3-4 sets

    MUSCLE CLEAN + TALL CLEAN + CLEAN + POWER JERK + SPLIT JERK
    1×2× 1+1+1+1+@barbell

    CLEAN + POWER JERK + SPLIT JERK
    1×2× 2+1+1@barbell, 2+1+1@up to 80%, jerk-%, rest btw sets 2min *3-4 sets

    BACK SQUAT + ROMANIAN DEADLIFT *rdl - jerk-grip
    5+5@barbell, 3× 5+5@80% + RPE9, 1 reps left, bs-%, rest 2min

    --

    video: RDL jerk-grip

    FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
    - 2-3 rounds
    - 10-12 reps each movement

    FLOOR CHEST STRETCH
    DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
    PRONE PINWHEEL
    HALF KNEELING LANDMINE PRESS
    PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista

    video: FLOOR CHEST STRETCH

    video: DOWEL SHOULDER EXTERNAL ROTATION

    video: PRONE PINWHEEL

    video: HALF KNEELING LANDMINE PRESS

    video: PLATE BRIDGE PRESS & PULLOVERS

  • 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

  • 6.11.2025 Weightlifting MODERATE WEEK 4/10 Workout

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

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

    CLEAN + SPLIT JERK *split jerk the other side each time
    2×2× 1+1@barbell, 1×3× 1+1@55%, 1×2× 1+1@65%, 1+1@75%, 1×2× 1+1@65%, 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× 3+3 reps/leg@70-75%, 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: reverse to forward lunge

  • 17.9.2025 Active Recovery Workout Workout

    4 rounds for quality

    8 Table top raises
    8 Kang squats
    8/side Strict High Pulls
    4:00 Air bike

    4 Rounds for quality

    4 Jefferson curls
    4 Deck roll to handstand
    4 Kneeling jump to box jump
    4-minute Air bike

  • WOD warm up Workout

    For 10 minutes:
    200 m row or ski
    10 banded pull throughs
    10 banded behind the neck press
    10 diagonal band pull aparts
    10 scap push ups
    10 squat thoracic rotations

    then:

    EMOM x 5 (with empty barbell):
    5 front squats + 5 good mornings + 5 romanian deadlifts + 5 muscle cleans

  • 16.9.2025 Workout warmup, strength Workout

    EMOM 6 (0:40 work / 0:20 easy)

    1) Row
    2) SkiErg
    3) Air bike

  • Extra Credit 30-01-2024 Workout

    2-3 SETS FOR QUALITY
    10/10 Seated Single Leg Lifts
    :30 Child's Pose w/Lat Stretch
    10 Seated Double Leg Lifts
    30 Banded Tricep Extensions

    -Rest as Needed b/t Sets-