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

  • 7.6.2023 Five-and-Dime ( Wodilla ) Workout

    10 rounds for time :

    7 Bar facing Burpees
    5 Push Jerks 60/42,5kg
    30 Double Unders

    ( 12 - 20 )

  • 9.6.2022 Basic Workout

    Front Squat

    5 sets of 5

    Working time 18 minutes.

  • Weightlifting Workout

    A:
    Clean pull + power clean + frontsquat
    5x1 @50%

    B:
    Non contact squat clean + squat clean + split jerk w. Pause at the catch 5x2+1+2 @65-70%

  • Syvävenyttely Workout

    ✨️🐞🌿✨️🦗🌱✨️

  • 17.3.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    CORE TREENI 2-3 kierrosta,
    kesto n. 20-30min,
    työ 30s + lepo 30s,
    sarjojen välissä lepo 60s
    Tee alkuun valinnaiset lämmöt

    TAI
    Kevyt tekniikkatreeni n.60min
    Tee alkuun valinnaiset lämmöt

    CORE: väline pyyhe/kuminauha/keppi/tanko
    1. SUPERMAN
    2. CRUNCH
    3. THURSTER
    4. one leg BENT OVER reverse grip
    5. SIDE PLANK
    6. one leg BENT OVER reverse grip
    7. SIDE PLANK
    8. JUMPING JACK

    TEKNIIKKAA:
    HIT + HIT & HIGH PULL - clean grip
    2x1[6+6]@keppi, 3x1[6+6]@10/15kg tanko pal 2-3min

    HIT + HIT & HIGH PULL + HIT & LEG EXT. & HIGH PULL start position above knee - clean grip
    3x1[4+4+4]@keppi, 3x1[4+4+4]@10/15kg tanko pal 2-3min

    HIT & LEG EXT. & POWER CLEAN start position above knee - clean grip
    3x1[4+4+4]@keppi, 3x1[4+4+4]@10/15kg tanko pal 2-3min

    POWER CLEAN + CLEAN
    3x1[2+1]@nousu 40% pal 2min

  • Weightlifting Workout

    A: Hip muscle snatch + OHS w. Sotts press + hip snatch 5x1 @60%

    B: Snatch pull + squat snatch 3x1 @75-80%

    C: Muscle clean & press max.

  • 15.7.2025 EMOM15 Workout

    1: 9 cal bike erg
    2: 10 american swings
    3: 15 sit ups
    4: max reps wall walks
    5: rest

  • 20.8.2023 OHS Strength

    4 sets × 5 reps

    Go every 2:00

  • 27.6.2023 lunges & 1-leg DL, front rack hold & row, burbee Workout

    Front Rack Step forward (and back) lunges

    4 x 12+12 reps @moderate load

    Go every 3:00

    3 rounds:

    10 single leg DL's w/ DB
    60s heavy KB's front rack hold

    *rest as needed between movements

    Running clock:

    0:00 - 03:00:
    row 500m (GO FAST!)
    03:00 - 10:00:
    EMOM7:
    5-8 burbee over rower

  • 16.9.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min