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

  • For time Workout

    FOR TIME:

    1000m row

    then:

    3rounds:
    5 bmu / scaled c2b or pull up
    10 Db hang clean&jerk @22,5/15kg´s
    50 DU

    then:
    1000m row

    Target under 10min, Time cap 12min / TARGET HEAVY BREATHING / GO FAST!!

  • Treeni 5 (LA) Workout

    Warm Up
    2 rounds
    40/20/10s echo bike, add speed
    5+5 single leg clean + press (balance) with 1 db
    20 gtoh + halo with plate
    30 plate hops
    :30-40 hanging flutter kicks (jalat hieman etuviistossa, tangosta roikkuen)

    Weightlifting
    3x5 tng power clean&jerks @35-55% of 1rm pc&pj
    then building to heavy 5 rep set for power clean&jerk (drop an go)
    starting at 60-65% and finishing around 80% of 1rm.
    rest as needed bwn sets
    Optional strenght
    Weighted Pull ups 3-5x5reps @last 2-3 sets do 80-90% of this weeks 5 rm.
    rest as needed bwn sets

    Metcon (zone 2-3)
    Every 4 minutes for 20 minues (5 sets)
    850/1000m bike erg @20-30min pr pace (pidin itse 1.50 vauhtia) (use max 2:00)
    5 tng power clean&jerks @45-55% of 1rm (should felt lmoderate weight)
    target times 2.10-2.25
    straight to
    20 min zone 2 bike erg (you can do every 5 min if you like 10 ghd back extensions)

  • 31.1.2025 Back Squat Strength

    Back squat

    Build to heavy 4 (H4) @ 2 RIR (83-87%)
    +
    1-2 x 8 @ 80-90%H4, rest 3:00-4:00 b/t sets

    – Build to a heavy set of 4 (H4) for the day in a 15-minute window, THEN do 1-2 back-off sets of 8 with 80-85% of that H4

  • FRONT SQUAT Strength

    Front squat

    4x3 (3 pause)

  • INTERVALS Workout

    4-5 sets:

    21/15cal echo
    15/12cal ski
    9 burpee over bar

    rest 2min

    TARGET VK-VK2 / KIIHTYVÄ TAHTI, VIIMEISET 2 SAA OLLA HAASTAVIA

  • 28.1.2025 Shoulder Press Strength

    Strict press

    4 x 5 @ 80+%,, rest 2:30-3:00 b/t sets

  • Voimanosto: to 30.1.2025 maastaveto Strength

    Maastaveto 3x6x70%

    Maastaveto korokkeelta 2x10x60%

    Reisikoukistus kumpparilla 3x8-15

    Sotilaspenkki käsipainoilla 3x15-20

  • INTERVALS Workout

    E3MOM x 4-5rounds:

    10/8cal echo
    10-15 ttb

    KIIHTYVÄ TAHTI, VIIIMEISET PÄIVÄN NOPEIMMAT

  • 12.8.2024 MODERATE-HEAVY WEEK 3/10 & PROG II - MODERATE WEEK 5/12 Workout

    MODERATE-HEAVY DAY 7/30

    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

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

    15-20x REVERSE CRUNCH

    8-12x/side COPENHAGEN PLANK LIFT

    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

    video: REVERSE CRUNCH

    video: COPENHAGEN PLANK LIFT

    MUSCLE SNATCH + SNATCH BALANCE
    2x1x[4+4]@barbell, 2+2@up to the maximum of the day, then do 2+2@90% of that max, sn-%, rest btw sets 2min

    SNATCH from ABOVE KNEE + SNATCH from BELOW KNEE
    2x2x[2+2]@barbell, 2x1x[2+1]@50%, 2+1@60%, 2x1x[1+2]@70%, 1+2@75%, 2x1x[1+1]@80%, 1+1@85%, rest btw sets 2min

    BLOCK SNATCH HIGH PULL from BELOW KNEE *full foot
    2x4x@50%, 2x4@70%, 2-3x4@80%, sn-%, rest btw sets 2min

    SNATCH PUSH PRESS *flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa 😁
    2x4@50%, 4@60%, 2x4@70%, 3x4@80%, 2@90%, sn-%, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    8-10x LANDMINE ROW
    10x /side KB SIDE BEND

    Rest as needed

    KEHONHUOLTOA!

    PROG II - MODERATE WEEK 5/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    MODERATE DAY 13/36

    SNATCH HIGH PULL + SNATCH
    2x2x[1+2]@barbell, 1+2@up to 70%, 3x1x[1+2]@75%, sn-%, rest btw sets 2min

    PAUSE SNATCH PULL *3sec pause 2cm off the floor, full foot + SNATCH PULL *full foot
    2+1@90%, 2+1@95%, 2+1@100%, 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@up to 75%, 3x1x[1+2]@80%, pp-%, rest btw sets 2min *up to example 55-65-70%

    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@70%, 3x1x[2+1]@75%, 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!

  • Tiistai 14.1.25. BASIC Workout

    Warm Up
    2 rounds
    1.5 min cardio machine
    10+10 suitcase deadlifts
    20 heel overs kb/db
    10 cossack squats slowly

    Strenght
    Sumo Deadllifts 8-8-6-6 reps @mod/heavy weights.
    rest 2-3 min bwn sets

    Metcon
    Emom 8
    odd: Box Jump x 8-12 reps
    even : Single arm DB Clean&Jerks x 8-12 reps (floor)
    rest 2 min
    Emom 8
    odd: Air Squat jumps (small jump) 12-16 reps
    even : DB Snatch x 8-12 reps