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

  • Day 39 Workout

    Rest day

  • Power Clean Strength

    3 sets:
    2 Power Cleans @80%
    - No TnG
    - Rest as needed btw sets

  • ”Grace + Teini-Grace + Baby-Grace” Workout

    Aikaa vastaan:

    ”Grace”

    • 30 rinnalleveto & työntö (N 42,5kg / M 60kg)

    5min lepo

    ”Teini-Grace”

    • 30 rinnalleveto & työntö (N 35kg / M 50kg)

    5min lepo

    ”Baby-Grace”

    • 30 rinnalleveto & työntö (N 30kg / M 42,5kg)

    (Skaalaus: Aloituspaino sellainen, että ekassa setissä menee alle 5min. Vähennä aina seuraavaan settiin painoa noin 15%)

  • Day 36 Workout

    Rest day

  • EMOM x 24 Workout

    EMOM x 24

    1) echo
    2) 5-10 pull up
    3) shuttle run
    4) 5-10 hang power snatch

  • 10.10.2025 CLEAN + SPLIT JERK Strength

    *split both side / split jerk to the other side on the next set

    1-2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70%, 1×2× 1+1@60%, 1+1@70%, jerk-%, rest btw sets 2min

  • 10.10.2025 SNATCH Strength

    1-2×3@barbell, 3@50%, 2@60%, 1@70%, 2@60%, 1@70%, sn-%, rest btw sets 2min

  • Day 16 Workout

    No workout

  • Treeni 2 (TI) Workout

    Warm Up
    3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets (ab, row, ski)
    then 2 rounds
    10 HR push ups
    :45 Plank Hold
    10 kb swings
    :45 active bar hanging

    Strenght
    Military Bench Press 5+4+3+2+1 reps@build to heavy single but no failure!
    perform 8-10 american kb swing right after @24/32kg
    rest 3 min bwn sets
    then 2 hard sets of :
    1st set strict pull ups (goal 15-20 reps) use band to get that
    rest 3-4 min
    2nd set strict chin ups (goal 10-15 reps) use band to get that

    Metcon

    Every 4 min for 16 minutes (4 sets)
    20/16 calories rowing
    10-15 db bench press (RX DB's or +2.5-5kg's ( I used 25kg) 3xub last was 10+5
    10-15 toes to bars
    go hard on each time, time target is around 2 min

    Accessory work
    2-3 sets for quality @light/moderate weights
    10+10 bulgarian split squat
    10+10 single leg RDL
    10+10 windmill
    used 7.5/12.5/17.5kg dumbbells. kept this pretty easy.
    TARKKANA JA HALLITUSTI WINDMILLISSÄ ETTEI REVÄHTELE SISÄREIDET TMS.

  • ADVANCED: BMU & C2B volume (1/3) Workout

    1) E3mom x5:
    AMRAP BMU (no failure)

    2) c2b technique of coach's choice

    3) E4mom x5:
    10/7 cal bike erg / echo bike
    8-15 c2b
    20 wb (9/6, advanced: 12/9)

    TC: 2:30 / intervalli

    Skaalaus:
    C2b pitää tulla max. kolmessa sarjassa läpi treenin, koita puskea pitkää, saman mittaisia sarjoja läpi treenin ja pidä ennemmin vähän pidempiä taukoja sarjojen välissä tämän salliaksesi"