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

  • 17.12.2025 Workout

    deadlift

    10-8-6-4-2

    *nouseva paino
    *vikoissa 0-1 RIR
    -*E3MOM

    Metcon

    E3MOM X6 Alternating A&B

    A)

    B)

    • 12 Cal Ski
    • 10 T2B

    Accessories

    A) 3x Superset:

    • 15-20 Banded GHD Hip ext.
    • 45/45s Copenhagen Plank

    *r. 3min between rounds

    B) 4 Rounds For Quality:

  • Teinit 290924 Workout

    AMRAP 15min

    150m laite
    2 tempaus
    4 bar over burbee
    6 box
    8 abmat

  • 10.4.2025 CLEAN Strength

    *tc 20min, SQUAT CLEAN

    3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

  • Teinit 290924 Strength

    EMOM 10min

    1 Snatch balance + 2 OHS

  • 3.4.2025 SNATCH Strength

    tc 20min

    3@barbell, 1@up to the maximum of the day, rest btw sets 2min

  • AF 2026 #masu Workout

    AF WEEK 28, Day 2

    ACCESSORY:
    2-4 set:

    20-30m D-Ball/Sandbag Carry

    Use what you got and rest as needed between sets

  • AF 2026 #masu Workout

    AF WEEK 28, Day 3

    STRENGTH:
    2-3 rounds, go by feel and rest as needed between:

    1) 10 Dual KB Front Rack Cyclist Squat
    2) 10 Seal Row

    RIR 2

  • 21.4.2026 Workout warmup Workout

    BikeErg

    5:00 @ easy, build up to RPE 5/10 effort
    3:00 @ starting at 80-85 rpm, build your cadence progressively up to 95-100rpm
    +
    2x
    0:10 @ 110+ rpm
    0:50 @ easy spin
    +
    3:00 @ 85-88%FTP
    2:00 @ easy spin

  • 10.4.2025 Weightlifting MAXIMAL WEEK 8/8 Workout

    WARM UP 10min 1 rounds

    5× + 5×/side + 5×/side + 5×/side + 5×
    GOBLET SQUAT *plate +
    HALF KNEELING WEIGHT SHIFT *plate +
    HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
    PIGEON STRETCH +
    SITTING ADDUCTORS STRETCH

    5×/side + 10× + 10× + 10× + 10×
    PRONE SCORPION +
    BODY SAW PLANK +
    SHOULDER EXTENSION ROCKING +
    W- FLOOR SLIDE +
    BEAR CRAWL HOLD with SHOULDER TAP

    5× + 5× + 5× + 5× + 5×
    HIP ROLL GLUTE BRIDGE +
    YOGA HAMSTRING STRECTH +
    YOGA ADDUCTOR STRECTH +
    ROLLING BACK +
    1-LEG YOGA BOAT POSE

    KUVAT LIIKKEISTÄ:

    RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
    1×2× 5+2+2+2+2@barbell, rest btw sets 1min

    --

    CLEAN *tc 20min
    3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

    SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
    1×2× 2+2+2+2@barbell, rest btw sets 1min

    --

    SPLIT JERK *rack, *tc 20min
    2@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

  • 27.3.2025 Weightlifting MODERATE WEEK 6/8 Workout

    WARM UP 10min 1 rounds

    5× + 5×/side + 5×/side + 5×/side + 5×
    GOBLET SQUAT *plate +
    HALF KNEELING WEIGHT SHIFT *plate +
    HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
    PIGEON STRETCH +
    SITTING ADDUCTORS STRETCH

    5×/side + 10× + 10× + 10× + 10×
    PRONE SCORPION +
    BODY SAW PLANK +
    SHOULDER EXTENSION ROCKING +
    W- FLOOR SLIDE +
    BEAR CRAWL HOLD with SHOULDER TAP

    5× + 5× + 5× + 5× + 5×
    HIP ROLL GLUTE BRIDGE +
    YOGA HAMSTRING STRECTH +
    YOGA ADDUCTOR STRECTH +
    ROLLING BACK +
    1-LEG YOGA BOAT POSE

    KUVAT LIIKKEISTÄ:

    RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
    1×2× 5+2+2+2+2@barbell, rest btw sets 1min

    --

    SNATCH
    3@barbell, 3@up to 75%, sn-%, rest btw sets 2min, example up to 55/65/70/75%

    RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
    1×2× 5+2+2+2+2@barbell, rest btw sets 1min

    --

    CLEAN
    3@barbell, 3@up to 75%, jerk-%, rest btw sets 2min, example up to 55/65/70/75%

    SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
    1×2× 2+2+2+2@barbell, rest btw sets 1min

    --

    SPLIT JERK *rack, split both side 1+1
    2@up to 75%, jerk-%, rest btw sets 2min, example up to 55/65/70/75%