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

  • 3 x 6 yhden käden tuettu kulmasoutu Strength

    Osana supersettiä.

  • OPTIONAL ACCESSORY Workout

    E5MOM x 2-3

    3+3 turkish get up
    30s hollow hold
    * remaining time easy machine of your choice

  • 3 x 6 kulmasoutu tuettuna yhdellä kädellä Strength

    Osana supersettiä.

  • Endurance WOD Workout

    Every 10 minutes for 40 minutes (4 rounds):
    15 hang power cleans 30/20 kg
    30 sit ups
    45 squats
    60/50 cal row or ski

  • TEINIT 021024 Workout

    Korttipakka♥️♠️♦️♣️

  • AF 2026 #masu Strength

    AF WEEK 24, Day 1

    WEIGHTLIFTING (1/2):
    Snatch Wave, lift every 75-90sec. Drop and go reps.
    4 rounds:

    1) 3 Power Snatch @ 64-68%
    2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
    3) 1 Squat Snatch @ 84-88%

    Target: solid lifts, no misses. You can add load round by round if
    wanted or go with the same loading all rounds.

  • 11.9.2024 MASTERS MM 2024 Workout

    Rovaniemi pe-su 5.-14.9.2024.

    Sawolaisten nostopäivä ke 11.9.2024

    W45
    Hanna Tossavainen, 64kg, ryhmä 24, puntari klo 10:00, start klo 12:00, lava A
    Miia Tiihonen, 71-76kg, ryhmä 24, puntari klo 10:00, start klo 12:00, lava B
    Niina Ovaskainen, 87-87+kg, ryhmä 25, puntari klo 13:00, start klo 15:00, lava B

    Linkki MM kisojen striimiin

    Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

    SNATCH
    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x3@barbell (~25min),
    2@50% (20min),
    2@60% (18min),
    1@70% (15min),
    1@75% (12min),
    1@80% (9min),
    1@85% (6min),
    1@90% (3min),
    LAVA: 3x1@95%-100+%

    CLEAN + JERK
    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x2[1+1]@barbell (~23-25min),
    1x2[1+1]@50% (20min),
    1x2[1+1]@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

    tai

    CLEAN + JERK
    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
    2x2[1+1]@barbell (18min),
    1x2[1+1]@50% (15min),
    1x2[1+1]@60% (12min),
    1+1@70% (9min),
    1+1@80% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

  • 12.10.2024 EasyWod Workout

    45 minutes Of :

    4 Minute Cardio
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    4 Minute Cardio
    10 + 10 Banded Triceps Press
    20 Biceps Curls w/DB´S
    4 Minute Cardio
    20 Plank shoulder taps
    15 Toes to Post

  • Muscle & Power, AV1 Strength

    OH squat 4x6 reps

  • 24.7.2026 Bench Press & Row, Strength Workout

    Alternate B1/B2

    B1. Close grip bench press – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

    B2. Single arm KB row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR)), rest 2:00 before B1