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

  • Perjantai 6.6.25. FN Workout

    Warm Up
    2 sets
    8-10/side Half Kneeling Thoracic Rotation with Lift Offs
    10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
    5/side 90/90 Hip Switch w/ Heel Lift
    +
    Burgener Snatch Warm Up
    2x through with empty bar

    Weightlifting
    3-4x2 power snatch + 2 overhead squats @60-70% of 1rm
    3-4x2 pause squat snatch @70-80% of 1rm (pause 1-2 sec on catch)
    rest 1.5-2 min bwn sets

    Metcon
    Amrap 8
    3-6-9-12-15...
    bar facing burpees
    power snatches @60% of 1rm

  • WOD Workout

    For time:
    15-12-9
    Single Arm DB Hang Clean & Push Press @22,5/15kg (each arm)
    21-15-9
    C2B Pull-ups/ pull up/ jumping pull up

    Rx+: @heavier, ring muscle-up 9-6-3
    TIME CAP = 14:00

    Extra credit:
    Band Paloff Press 3 x 8 each no rest.

  • 22.10.2025 Workout

    MODERATE HEAVY WEEK 3/10

    WARM UP n. 15-20min

    5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

    --

    5min TABATA 10 rounds, work on 20s, off 10s : no shoes
    1. PLATE KANG SQUAT
    2. PLATE BRIDGE PRESS & PULLOVERS
    3. BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
    4. PRONE SNOW ANGELS
    5. BEAR CRAWL HOLD with SHOULDER TAP

    --

    video: PLATE KANG SQUAT

    PLATE BRIDGE PRESS & PULLOVERS selinmakuulla lantion nosto pidolla, levypainon punnerrus rinnalta ja pullover yhdistelmä

    video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
    https://www.facebook.com/share/r/1MUhYXukB2/

    video: PRONE SNOW ANGELS

    BEAR CRAWL HOLD with SHOULDER TAP nelinkontin polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

    snatch, Clean & jerk training : you can make your own barbell technique

    DRILL:

    TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + FRONT SQUAT *tall=seiso suorana, lähtöasento tasajalalta
    1-2× 1+1+1@barbell, rest btw sets 2min

    CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + FRONT SQUAT
    1-2× 1+1+1@barbell, rest btw sets 2min

    CLEAN HIGH PULL + MUSCLE CLEAN + FRONT SQUAT
    1-2× 1+1+1@barbell, 1+1+1@up to - add 3-5% of last week weight, rest btw sets 2min

    PAUSE POWER CLEAN + POWER CLEAN + POWER JERK
    *1-3sec pause at the knee
    *both lift 1-2 sec pause in the power receiving position
    2×2× 1+1+2@barbell, 1+1+1@up to 75-80%, jerk-%, rest btw sets 2min

    ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
    3@barbell, 3@50%, sp-%, rest btw sets 2min

    SHOULDER PRESS
    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
    5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, sp-%, rest btw sets 2-3min

    BENCH PRESS + PUSH JERK IN SNATCH
    3-4× 5+5@moderate heavy weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

    *tee PUSH JERK IN SNATCH heti PENKIN perään
    *jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

    video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana

    video: MUSCLE CLEAN

    video: PAUSE POWER CLEAN *at the knee 0:16

    video: PAUSE In The POWER RECEIVING POSITION

    video: ECCENTRIC SHOULDER PRESS

    video: PUSH JERK IN SNATCH

    video: SNATCH PUSH JERK

    ACCESSORY WORKOUT
    note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

    Increase weight of each week, if you can!

    2-3 rounds

    15×/step side KB/DB WALKING LUNGE

    10× + 10× REAR DELT ROW & FLY + SEATED CABLE ROW

    10× + 30sec/side BACK EXTENSION + SIDE PLANK with weight

    --

    video: REAR DELT ROW & FLY 3:44

    video: SEATED CABLE ROW 0:15

    KEHONHUOLTOA!

  • Rest day Workout

    Rest day, sick

  • Rowing intervals Workout

    4 sets (ALL OUT EFFORT!):
    :20 Max cal Row
    2:40 Rest btw sets
    -Directly Into Cooldown-
    10min Row/AB/Run Easy Cooldown
    Score: Total calories across the 4 sets of :20 work. No rollover, set the machine of :20 work.

  • Grace 30 RM Strength

    Grace 30 RM

  • 1-2-3-4-5-6-7-8-9-10 reps for time Workout

    Hang power snatches (30/42,5 kg)
    – Perform 25 double-unders after each round

    Scaled WOD
    1-3-5-7-9-11 reps for time:
    Hang power snatches
    – Perform 35 single-unders after each round.

  • 12.11.2025 SHOULDER PRESS Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
    6×3@75%, 3+ reps@75%, rest btw sets 2-3min

  • 190822 Perjantai A Strength

    7 sets of clean complex:
    1 clean pull
    1 hang clean
    1 clean

  • Keskiviikko 12.11.25. FN Workout

    Warm Up
    2 rounds
    2min of cardio, add speed
    4 inch worm + push up
    8+8 single arm bench press
    3-5 strict pull ups (banded)
    :20-30 side plank hold R/L

    Strenght Superset
    Bench Press 8+8+6+6 reps@65-70-80-85% of 1rm
    perform 3-5 strict L-sit Chin Ups after BP
    rest as needed bwn sets

    Metcon
    Every 3 minute for 15 minutes (5 sets)
    6-8 burpees
    8-10 db snatches
    10/12 calories air bike (max 45 sec)
    lähdöt aina 1 min välein (3 henkeä per air bike)