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

  • STRICT PULL UP Workout

    Strict pull up

    3sets:
    5-10 reps controlled negative

  • PUSH PRESS Strength

    Push pres

    10-10-10

    E3MOM / 2-3 RIR

  • HANG POWER SNATCH Strength

    Snatch complex

    6-8sets:

    2 hang power snatch (2s pause catch pos.)

    build 67-77%

  • WOD Workout

    4 rounds for time of:
    18 Dumbbell alt. Goblet Box Step-ups, 1x22.5/15 kg, 50cm
    12 Alternating Dumbbell Devil Press, 1x22.5/15 kg
    6 Burpee Pull-ups

    Timecap : 17 mins

  • PUSH PRESS Strength

    Push press

    10-8-6-4

    1-2 RIR

  • Emom 24’ Workout

    EMOM 24
    - 9/10 Machine
    - DB Burpee Box Over 2x12/18kg
    - Rope Jump
    - Rest

  • Snatch 8x3 Strength

    Snatch 8x3.

  • WOD: Triple AMRAP Workout

    AMRAPs 8-6-4, rest 3min between AMRAPs:
    24 DU / 48 SU
    6 T2B / kipping leg or knee raise / Toes to rack
    4+4 alt. pistol squat

    Aloita jokainen AMRAP alusta

    Treenin flow: AMRAP8 -> rest 3 -> AMRAP6 -> rest 3 -> AMRAP4.

    HUOM! Molemmat versiont päivän treenistä voi tehdä päivän kaikilla tunneilla.

  • 220325 Lauantai Workout

    Partner workout

    Every 2min for 3 rounds
    1. KB sumo deadlift high pull 32/24
    2. Box jump 60/50
    3. Push-up
    4. Bike erg / echo bike cal
    5. Rope climb

    Accumulate reps with partner. One athlete works at the time.

  • 22.3.2025 Weightlifting Workshop weekend Workout

    SNATCH DAY

    WarmUp 20min: 2 rounds

    10× + 40×
    STRAIGHT LEG PLATE PULLOVER +
    HEEL TAPS

    20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
    FROG STRETCH +
    DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
    HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
    ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
    FLOOR SCORPION BRIDGE

    5-8×/side + 5-8×/side + 5-8×
    MINI BAND MONSTER WALK both SIDE + FOR- & BACKWARD +
    MINI BAND SQUAT PULSES of WEAK POINT
    *monster: kuminauha jalkaterän ympäri, squat: kuminauha polven yläpuolella

    kuva liikkeistä:

    BARBELL TECHNIQUE DRILL:

    2×2× 1+1+1
    SNATCH SHOULDER PRESS +
    OHS +
    PRESSING SNATCH BALANCE

    2×2× 1+1+1
    SNATCH PUSH PRESS
    OHS +
    SNATCH BALANCE

    2x2× 1+1
    TALL MUSCLE SNATCH +
    DROP SNATCH

    2×3 POWER SNATCH from BELOW KNEE
    2×3 SNATCH from POWER POSITION

    POWER SNATCH from BELOW KNEE + SNATCH from POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
    2× 1+1+2+2@barbell, 1+1+2+2@up to 65%, sn-%, rest 2min , *50/55/60/65%

    POWER SNATCH from BELOW KNEE + SNATCH from BELOW KNEE
    1+1@up to 80%-85%, sn-%, rest 2min, *70/75/80/85%

    --

    SNATCH SHOULDER PRESS *btn, rack
    5@barbell, 1@up to the a heavy single of the day, rest 2-3min