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

  • Warmup Workout

    10 x 35s on / 20s off:

    1. erg
    2. box step up
    3. DB Jefferson curl -> DB RDL
    4. Cuban press
    5. ring row -> scapular pull up

  • 16.9.2024 LIGHT-MODERATE-MAXIMAL WEEK 8/10 & PROG II - HEAVY-MAXIMAL WEEK 10/12 Workout

    MODERATE DAY 22/30

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    YOGA WORKOUT /side *hold each pose for 10 seconds
    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

    8x BANDED FACEPULL OH PRESS to SQUAT
    8-10x/side HIP UPRIGTHING
    5x/side WINDMILL *plate
    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

    video: BANDED FACEPULL OH PPRESS to SQUAT

    video: HIP UPRIGTHING

    video: WINDMILL

    MUSCLE SNATCH
    3x4@light ~40-45%, rest btw sets 2min

    CLEAN + JERK *vanhat prosentit
    2-3x2x[1+1]@barbell, 1x2[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

    SQUAT JUMPS 3x5, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    10+10x BARBELL WIRST CURL + EXTENSION
    6x DUMBBELL CURL & PRESS

    Rest as needed

    KEHONHUOLTOA!

    PROG II - HEAVY-MAXIMAL WEEK 10/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    HEAVY DAY 28/36

    SNATCH
    2x3@barbell, 2@up to 70%, 2@75%, 1@80%, 1@85%, 2x1@88%, sn-%, rest btw sets 2min

    SNATCH PULL *full foot
    2@100%, 2@105%, 2@110%, sn-%, rest btw sets 2min

    PUSH PRESS + POWER JERK *pp flat footed/full foot
    2x2x[1+2]@barbell, 1+2@up to 85%, 2x1x[1+2]@90%, pp-%, rest btw sets 2min *up to example 55-65-70-75-80%

    ...OR...

    PAUSE SPLIT JERK + SPLIT JERK *2-3 sec in the dip bottom, rack
    2x2x[1+2]@barbell, 1+2@up to 85%, 2x1x[1+2]@90%, pwr jerk-%, rest btw sets 2min *up to example 55-65-70-75-80%

    BACK SQUAT
    3x3@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!

  • Ma 24.3.2025 kyykky Strength

    Kyykky 1x92,5%, 3x3x70%

    SitUps 3x5-8

    Sivutaivutus 3x15-20 / puoli

  • Hang Squat Clean 3RM Strength

    Hang Squat Clean 3RM

  • INTERVALS Workout

    4-5rounds:

    8 burpee over bar
    8 hang power clean @50/35kg
    8 c2b/ or pull up
    8 burpee over bar

    rest 2min between rounds

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 clean pull + 5 hang muscle clean + 5 front squat
    3) machine
    4) 5 barbell row + 5 barbell press + 5 thruster

  • DEADLIFT Strength

    Deadlift

    10-8-6-4

    E3MOM / 1-2 rep in tank

  • Mohikaani Workout

    50 Min Amrap (Partner)

    30 T2B
    30 WB
    30 DB Snatch @ 45 lbs
    30 Burpee
    30 Power Clean + Jerk @ 60kg
    60 Abmat Situp

    E5mom 4 Bar mu
    (210 reps per round + 20 MU) -> 36! MU total

  • EMOM x 32 Workout

    EMOM x 32

    1) 8-16cal row
    2) 5 power snatch @M:60-70/W: 40-50kg
    3) 8-16cal bike
    4) 6 burpee box over

  • Basic Workout