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

  • Voima - Maanantai, tiistai Strength

    Uusi 12 viikon harjoitusjakso alkaa! Kesän aikana vahvistetaan keskivartaloa ja tasapainotetaan kropan puolieroja yhden raajan liikkeillä.

    Pääliikkeinä maastaveto leveällä otteella, leuanveto, etukyykky sekä lattiapenkki.

    Lämmittely 8 minuuttia
    1min ergo
    10 pystypunnerrus tangolla
    12 kulmasoutu tangolla
    14 askelkyykkykävely

    Lattiapenkki, 2 sek stop pohjalla
    3x8, RPE 6
    - Kuormaprogressio. Lisää painoa joka viikko.
    - Merkkaa tulokseen lattiapenkin paino.

    Avustettu leuanveto, istuen lattialta, myötäote
    3x8, RPE 8-9
    - Pidä kroppa liikkeen aikana mahdollisimman pystyssä.

    Bulgarian kyykky
    3x10, RPE 6

    Russian twist
    3x8-10 per puoli

  • HEAVY ONES (HANG POWER CLEAN) Strength

    RX
    In 20 minutes, establish:
    1 rep-max front squat
    1 rep-max hang power clean

    We will continue front squat strength next week!

    INTENDED STIMULUS
    Community Cup, Workout 3.
    Heavy lifting test relative to your capacity.
    You will have 20 minutes. Spend as much or as little time on each lift as needed.
    Partner up with a friend of similar ability and work through each lift.
    Take the barbell out of a rack for the front squat

  • Warm up Workout

    WU: AMRAP8:
    45s row
    5+5 perf. stretch
    8+8 miniband 1-leg rotation
    8 banded y-raise + press btn.

    miniband rot:

  • Emom 20’ Workout

    EMOM 20

  • Push press Strength

    Push Press Cycle
    5 x 5

    (Goal is to keep same weight all sets)

  • Perjantai 30.5.25. FN Workout

    Warm Up
    Band Pulls + Banded Hip Activation
    then some mobility as needed
    then barbell prep for 2 sets of snatch and clean&jerk
    5 snatch pulls
    5 hang muscle snatch
    5 overhead squats
    5 power snatch
    rest 1 min
    5 muscle cleans
    5 front squats
    5 tall cleans (start on power catch and last 2 reps to squat)
    3+3 split jerk (tuttu puoli 3sti ja ei tuttu 3sti) OR 5 PUSH jerks
    rest 1 min bwn set

    Weightlifting
    Build to 70-80 % of squat or power snatch with small jumps
    rest 1-2 min bwn sets

    then hit 5 min emom : 1 rep @70-80% of 1rm (pause on catch)

    rest 3-5 minutes and start clean&jerk

    Build to 70-80 % of clean&jerk with small jumps (squat clean + push or split jerk)
    rest 1-2 min bwn sets

    then hit 5min emom : 1 rep @70-80% of 1rm

  • Accessory Workout

    2-3 rounds:
    10 lu raises
    10/10 kb side bend

  • 20.5.2025 Cooper Progressio - omatoiminen Workout

    Alkulämmittely : 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

    Tavoitteesi <- 2500m : 7 x 400m. Rest 1:30

    Tavoitteesi 2500m -> : 9 x 400m Rest 1:30

    Kierrosvauhti 0 - 5 sekuntia tavoitevauhdin päälle.

  • Thrusters & Rope Workout

    For time:
    24-18-12-6
    DB Thrusters (2x15/10kg)
    4-3-2-1
    Rope Climbs

  • 1.6.2025 EasyWod Strength

    Shoulder Press

    5-5-5-3-3-3, AHAP

    After each set 12 Reps Gorilla Rows

    Go Every 3:00