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

  • 5.3.2025 FRONT SQUAT + BACK SQUAT Strength

    3× 3+2@63%, fs-%, rest btw sets 2-3min

  • Snatch grip push press BTN Strength

    5x3, 85% -->

  • 31.3.2025 EMOM 32-40 Workout

    EMOM 32-40* (0:45 / 0:15)

    1) Echo bike for calories
    2) Row for calories
    3) SkiErg for calories ( Bike Erg )
    4) Recovery (walk)

    • Your minimum target is 32 minutes, then continue if you’re still able to maintain your output, otherwise stop there

    Overview. This is a slight variation of the classic “Mikko triangle”. We will repeat this every other week in the training block. It would be a good idea today to start with a pace you’re confident you can keep, then build on it during the 2nd part if you have more in the tank. This way, you will leave room for progression over the coming month.
    Also, note that the 4th minute is active recovery (walking) vs passive rest to keep on the theme of active lactate clearance/recovery in this block.
    Adaptation. Improve your aerobic capacity and durability.
    Pace. As per above, start the first 20 minutes @ pace you’re confident you could keep for the full 40-minutes. Then build up on the 2nd part if you have more in the tank. Remember to leave a little room for progression for next time.
    Session RPE/Feel. 8-9/10, this session should start feeling “ok” and then build in difficulty all the way through to the end with increasing fatigue.

  • RMU training Workout

    Progression/training of RMU

  • Shoulder Press Strength

    3 sets:
    Days Heavyish 1 Shoulder Press + 10sec Hold On Top
    - Rest as needed btw sets

  • Wodliiga ”Taidot ja teknikka” Workout

    0-8 min
    Alkavalla 2 min
    3 seinälle kävely
    12 varpaat tankoon
    Maksimi toisto synkro tempaus kyykkyyn.

    Rx 30/42,5kg
    Mastersit 40-49 ja tenit 25/35kg skaalaus 15/20kg
    Masters 50-60+ 20/30kg skaalaus 15/20kg

    8-9 min lepo

    9-15 min Sekä hipaus voimaa ja liikkuvuutta

    Etsikää molemmille päivän maksimipaino kompleksiin:

    1 tempaus + 3 valakyykky

    Molemmilla saa olla om tanko käytössä

  • 15.2.2014 Strength

    clean + clean and jerk

  • Day 44.1 Strength

    1RM Snatch

  • MPF MOBILITY Workout

    AMRAP
    Dynamic front rack stretch with band
    banded glute kicks
    downdog to cobra
    neck retraction

    AMRAP:
    DB shoulder rotation
    sideplank hold + hip flexion + DB hold (scaled: lower knee on the ground)
    Upperbody lifts
    knee over toe roll

    AMRAP:
    forearm scapula push up to downdog
    seated hip mobility
    Eccentric dragon flag (scaled: knees bent)
    wrist extension into wrist push up

  • 17.10.2025 Workout

    MODERATE WEEK 2/10

    WARM UP n. 15-20min

    5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

    --

    5min TABATA 10 rounds, work on 20s, off 10s : no shoes
    1. OH PLATE HOLD CURTSY SQUAT *ojennetut kädet
    2. PLATE RUSSIAN TWIST with PRESS
    3. FOREAM PLANK TO DOLPHIN POSE
    4. SIDE KICK
    5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    --

    video: OH PLATE HOLD CURTSY SQUAT

    video: PLATE RUSSIAN TWIST with PRESS

    video: FOREAM PLANK TO DOLPHIN POSE

    video: SIDE KICK - videolta LIIKE 2
    https://www.facebook.com/share/v/17PEnyXR7S/

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

    SNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION + TALL SNATCH + PAUSE OHS
    *tall - starting flat footed
    *ohs - 3sec pause at the bottom
    3×1× 2+2+2+2@barbell, rest btw sets 2min

    SNATCH
    1-2×3@barbell, 3@55%, 2@65%, 1@75%, 2@65%, 1@75%, sn-%, rest btw sets 2min

    CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + TALL CLEAN + PAUSE FRONT SQUAT + PUSH JERK in SPLIT
    *tall - starting flat footed
    *pause fs - 3sec pause at the bottom
    *push jerk in split - työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
    3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

    CLEAN + SPLIT JERK *split both side / split jerk to the other side on the next set
    1-2×2× 1+1@barbell, 1×3× 1+1@55%, 1×2× 1+1@65%, 1+1@75%, 1×2× 1+1@65%, 1+1@75%, jerk-%, rest btw sets 2min

    BOUNCE BACK SQUAT *kyykyt pumpaten, ei täyttä ojennusta
    3×3@65-75%, bs-%, rest btw sets 2-3min

    SNATCH PULL + SNATCH RDL PULL
    3× 3+5@75-80%, sn-%, rest btw sets 2min

    video: PUSH JERK in SPLIT

    video: BOUNCE BACK SQUAT

    video: RDL PULL

    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

    10+10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

    10× +10× DB GOBLET CURTSY SQUAT + NORDIC HAMSTRING CURL

    10×/side DB/KB SIDE BEND

    --

    video: LU RAISES

    video: SHOULDER EXTERNAL ROTATION

    video: DB GOBLET CURTSY SQUAT

    video: KB SIDE BEND

    KEHONHUOLTOA!