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

  • Main site Monday 250623 Workout

    For time

    ♀ 35-lb dumbbells, 20-inch box
    ♂ 50-lb dumbbells, 24-inch box

  • Muscle & Power, AV1 Strength

    Front squat 12-10-8-6 reps, then max @ 90 %

  • 17.2.2026 AMRAP14 Workout

    10 alternating pistol squat / heavy DB's reverse lunges
    20 du's / 8 burpees
    8 hspu

  • WEIGHTLIFTINGBASE Strength

    SNATCH II (ponnistus ja vastaanotto)

    Warmup
    2 sets
    20 Passthrough w/PVC
    10 Air squats
    20 Pull apart
    10 Good morning
    20 Hollow rock
    10 Kazak squats w/ pause

    Technique
    With BB
    - Snatch grip deadlift
    - Shrug & pull
    - Muscle Snatch
    - Power Snatch
    - Overhead squat
    - Squat snatch

    Snatch complex
    10 min for quality:
    1 Squat snatch

  • MamaWod Workout

    12 min, with one dumbbell:

    10 narrow stance goblet squat
    5/5 push press
    5/5 single arm+leg oh sit-up

  • Muscle & Power, CORE Workout

    Abs: 3 rounds of
    5 Ab-wheels
    10 Windshield vipers (hanging)
    15 Weighted AMSU
    20 Landmine twists
    max strict T2B
    Rest

  • 4.12.2025 Weightlifting HEAVY WEEK 8/10 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch

    SNATCH
    2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

    FRONT SQUAT + BACK SQUAT
    3× 3+5@70-75%, fs-%, rest btw sets 2-3min

    video: front squat + back squat

  • 29.10.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    MAURI LAAKSONEN & PEKKA HEISKANEN

    Ti & to

    --

    the warm-ups are the same as in the gym program!

    --

    SHOULDER PRESS + PUSH PRESS + SPLIT JERK *split both side 3+3
    3-4x [3+3+6]@light barbell / stick, rest btw sets 2min

    --

    HIP MUSCLE CLEAN + SPLIT JERK *split both side 3+3
    3-4x [3+6]@light barbell / stick, rest btw sets 2min

    --

    TALL CLEAN + SPLIT JERK *split both side 3+3
    3-4x [3+6]@barbell, rest btw sets 2min

    --

    POWER CLEAN from POWER POSITION + SPLIT JERK *split both side 1+1
    3-4x [2+2]@barbell-light weight, rest btw sets 2min

    BLOCK BACK SQUAT 90°
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    or

    FRONT SQUAT
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 80% = 1RM FS

    RDL *jerk-grip
    5x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    20-30sec weighted SIDE PLANK *kässäri lonkan päälle
    10x /side RUSSIAN TWIST *plate

    Rest as needed

  • Voima - maanantai, tiistai Workout

    VÄLIVIIKKO VOIMA-OHJELMOINNISSA
    __

    LÄMMITTELY
    3-5min ergo

    sitten 8-10min AMRAP

    Suorin käsin lankku + 5+5 shoulder tap (=kädellä kosketus ristikkäiseen olkapäähän)
    Lonkankoukistajavenytyksessä käden kierto 5+5
    10 kyykky-takareisipumppaus
    3-6 takakyykky, 3s stop pohjassa (nouse painossa työsarjojen kuorman "suuntaan")
    __

    TAKAKYYKKY
    4x6 @ 50-55%

    -noin 2min lepo sarjojen välissä
    __

    APULIIKKEET
    3x3 korkea boksihyppy
    -Tee boksihypyt ennen muita apuliikkeitä
    -1-2min lepo hyppyjen välillä
    -tavoittele mahd. korkeita hyppyjä

    3x12 lantionnosto RPE 7
    3x6+6 Bulgarialainen kyykky RPE 7
    -1-2min lepo sarjojen välissä

  • Main site Monday 250310 Strength

    Front squat 5-5-5-5-5 reps

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