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

  • 40min AMRAP w/partner Workout

    Max cal Ergo
    - you go, i go
    - vaihto 4min välein

  • BASIC CONDITIONING Workout

    25min amrap
    30cal ergo
    5-10 wall walks

  • Deadlift 15rm Strength

    Work your way to 15rm deadlift.

  • 19.8.2024 MODERATE(-HEAVY) WEEK 4/10 & PROG II - MODERATE-HEAVY WEEK 6/12 Workout

    MODERATE DAY 10/30

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    YOGA WORKOUT tee liikkeet peräjälkeen ensin yhdelle puolen, toinen kierros toiselle puolen
    FORWARD BEND
    WARRIOR I
    WARRIOR II
    TRIANGLE
    SIDE STRETCH
    REVOLVING TRIANGLE
    HALF MOON
    WARRIOR III
    EXTEND BIG TOE HOLD
    DOWNWARD DOG
    LOW PLANK
    COBRA POSE
    CHILD POSE

    2 rounds

    5+5+5+5x BAND I+Y+T+SNOW ANGEL

    15-20x REVERSE CRUNCH
    8-12x COPENHAGEN PLANK LIFT
    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

    video: REVERSE CRUNCH

    video: COPENHAGEN PLANK LIFT

    MUSCLE SNATCH + SNATCH BALANCE
    2x1x[5+5]@barbell, rest btw sets 2min

    POWER SNATCH + SNATCH
    2-3x1x[2+2]@barbell, 2x1x[2+1]@50%, 2x1[2+1]@60%, 2x1x[2+1]@70%, 2x1x[2+1]@75%, (1-2x1x[1+1]@80%), sn-%, rest btw sets 2min

    BACK SQUAT *narrow+normal+wide feet stance
    2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

    BACK SQUAT
    3x3@70%, bs-%, rest btw sets 3min

    SUPERSET: quality

    3 rounds: NO SHOES

    8@RPE7 SNATCH SOTS PRESS *could do 3-4 more reps
    5x BOX JUMP

    Rest as needed

    KEHONHUOLTOA!

    PROG II - MODERATE-HEAVY WEEK 6/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    MODERATE-HEAVY DAY 16/36

    SNATCH HIGH PULL + SNATCH
    2x2x[1+2]@barbell, 1+2@up to 70%, 1+2@75%, 2x1x[1+2]@80%, sn-%, rest btw sets 2min

    PAUSE SNATCH PULL *3sec pause 2cm off the floor, full foot + SNATCH PULL *full foot
    2+1@95%, 2+1@100%, 2+1@105%, sn-%, rest btw sets 2min

    PUSH PRESS BTN + PUSH PRESS *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa 😁
    OR
    PUSH PRESS + POWER JERK
    1-2x1x[1+2]@barbell, 1+2@80%, 2x1x[1+2]@85%, pp-%, rest btw sets 2min *up to example 55-65-70-75%

    BACK SQUAT *narrow+normal+wide feet stance
    2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

    PAUSE BACK SQUAT + BACK SQUAT *pause 2-3sec in the bottom
    2+1@75%, 2x1x[2+1]@80%, bs-%, rest btw sets 3min

    SUPERSET: quality

    3 rounds: NO SHOES

    20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    10+10x SIDE BEND *kb

    Rest as needed

    KEHONHUOLTOA!

  • Basic endurance Workout

    AMRAP 10: ergo
    - every 2 minutes 10 burpees

    Rest 1min

    AMRAP 10: strict cindy
    5 strict pull up/ chin up
    10 push up
    15 air squats

    Rest 1min

    AMRAP 10
    15 KB swing
    10 seated leg lifts over KB
    15 KB sumodeadlift high pull
    20 KB russian twist

  • Voimanosto: ma 10.2.2025 penkki Strength

    Penkki 3x8x70%

    Kapea penkki Max5
    -3-5 noususarjaa

    Takaolkapääsoutu x20
    Ojentajat maaten käsipainoilla x10-15
    Vipunostot sivuille x20
    Hauiskääntö tangolla x20
    -kierros yhteen putkeen
    -3 kierrosta

  • 11.2.2025 Handstand Walk Workout

    Handstand walk 8-10 Sets, Go every 1:00-1:30

    1-2 Handstand walks,7.62m segments

    Rest remainder of the time

    Intent. Focus on speed (move as fast as possible) on each walk

    Tips (for faster HSW). 1) Turn your hands out as you walk, 2) Open up your shoulders (to be taller and fall forward faster. Think of this like leaning forward when running), 3) Bend the knees slightly (but this will lead to a worse back position, so it’s a compromise)

  • 11.2.2025 Push Press Strength

    Push press

    4 x 3 @ 80+%, rest 2:30-3:00 b/t sets

    – Do your 1st set @ around 80%1RM, then build up across the sets if you can

  • bench press Strength

    10x10

  • "Hulk Hogan" Workout

    Every 2min for 20min:
    3 MU / C2B + push up
    5 Power clean (85/60kg)
    7 Burpee