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

  • Saturday Madness Workout

    TEAMS OF TWO

    AMRAP in 9 mins of:
    24 Bike Calories
    12 Bench Press, 70/45 kg
    12 Synchronized Sit-ups

    Rest 3 mins

    AMRAP in 9 mins of:
    12 Power Snatches, 50/35 kg
    12 Synchronized Burpees

    Rest 3 mins

    AMRAP in 9 mins of:
    24 Box Jump Overs, 60/50cm
    12 Synchronized Plate G2OH 20/15 kg
    12 Plate Overhead Lunges, 20/15 kg

  • 18.2.2025 Push Press Strength

    Push press

    Build to heavy 3 (H3) for the day

  • Strength Workout

    Pause Deadlift

    Build to today's heavy double, no touch and go.
    --then--
    5 x 1 @ 80-90% today's heavy, go every 60 sec.

    Pause for 3" below the knee!

  • Snatch Strength

    Snatch
    10min Time Cap
    Sets of 2
    Build to 90-95% Max

  • BACK SQUAT Strength

    Back squat

    3-3-3-10+

    1-2 rep in tank/ 10+ = MAX reps 70% of daily 3rep max kg / 20 MAKSIMI lopeta siihen vaikka vielä tulisi toistoja

  • SNATCH COMPLEX Strength

    Snatch complex e90s x6-8

    1 power snatch + 1 squat snatch start ~70% ---> Find technical heavy!!

    drop&go!!

  • Strength Workout

    Push press 5RM (15 mins )
    - build up in 6 sets
    - 2 mins rest btw sets
    - Barbell from floor!
    - NO JERK allowed

    Accessory:
    between sets : 4x6/6 single arm ring row

  • Treeni 1 (MA) Workout

    Warm Up
    2 rounds
    2 min air bike
    20 hip bridges/10+10 single leg hip bridges
    20 alt leg v-ups/20 v-ups
    10 hr push ups
    10 tempo/pause goblet squat

    Strenght
    Build to heavy 5 rep set on Pause Back Squat
    2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
    Build to heavy 5 rep set on Pause Bench Press
    2-3x8reps@35-55% and 3-5 sets of : 5reps @65-85% of 1rm. On last set 1-2 RIR.
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Accessory Prep :1-2 set of 40-50% of reps what you are going to do at workout weights

    Accessory Work
    2 sets x 16-24 reps : Weighted farmers hold walk lunges with 15-20/20-30kg dumbbells
    rest 2 min
    2 sets x 16-20 reps : Incline or normal Dumbbell Bench Press alt hand with 22.5kg's (other holds on top while other pressing)
    rest 2 min

    Metcon Prep
    2 sets
    40s easy + 20s moderate + 10s fast rowing, rest 1 min bwn set

    Metcon
    1000m row @5 km pr pace (25-28 s/m)
    rest 30s

    300m row@1km pr pace (30-34 s/m)
    rest 1 min
    1000m row @5 km pr pace (25-28 s/m)
    rest 2 min
    200m row@1km pr pace or faster (30-34 s/m)
    rest 30s

    200m row@1km pr pace or faster (30-34 s/m)
    rest 1 min
    1000m row @5 km pr pace (25-28 s/m)
    rest 30s

    150m row@1km pr pace or faster (30-38 s/m)
    rest 30s

    150m row@1km pr pace or faster (30-38 s/m)

    Cool down
    1000m light rowing

  • 23.8.2024 MODERATE(-HEAVY) WEEK 4/10 & PROG II - MODERATE-HEAVY WEEK 6/12 Workout

    MODERATE(-HEAVY) DAY 12/30

    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

    10+10x SINGLE LEG GLUTE BRIDGE HOLD with PLATE PULLOVER
    5x/side TALL KNEELING ALTERNATING KB HIP to HALO
    5x/side ALTERNATING ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS - SITTING ON THE LEGS or SQUATTING
    15x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    video: TALL KNEELING ALTERNATING KB HIP to HALO

    video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
    https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

    CONCENTRIC SPLIT JERK *alternating both side, rack/blocks dip high
    3-4x1x[2+2]@up to 45-50%, jerk-%, rest btw sets 2min

    PUSH PRESS + SPLIT JERK *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa *split alternating both side double sets
    2x1x[3+2]@barbell, 2+1@50%, 2x1x[2+1]@60%, 2+1@65%, jerk-%, rest btw sets 2min

    SPLIT JERK *split alternating both side double sets
    2x2@70%, 2@75%, 2@80%, 1@80%, 2@85%, 1@85%, (2x1@90%), rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    6@RPE7 GOOD MORNING *could do 3-4 more reps
    45sec GHD SIT-UP HOLD

    Rest as needed

    KEHONHUOLTOA!

    PROG II - MODERATE-HEAVY WEEK 6/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    HEAVY DAY 18/36

    SNATCH
    2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 1@85%, 2x1@90%, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK
    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 2x1x[1+1]@90%, jerk-%, rest btw sets 2min

    FRONT SQUAT + BACK SQUAT *bs leave 1-2 reps in reserve - do NOT go to failure!
    2+max reps@75% *target reps about 7-8,
    2+max reps@80% *target reps about 5-6,
    2+max reps@85% *target reps about 3-4,

    fs-%, rest btw sets 3-4min

    SUPERSET: quality

    3 rounds, no shoes

    max reps ROLL ABS
    10-12x weighted SIT-UPS

    Rest as needed

    KEHONHUOLTOA!

  • Core Workout

    3x 6-8

    Dragonflag
    Landmine