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

  • DEADLIFT Strength

    DEADLIFT

    4x4

    E3MOM / 1-3 rep in tank

    5/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA

  • 10.2.2025 Lunges & Chin-ups Workout

    Alternate A1/A2 (after conditioning)

    A1. Front rack walking lunge – 3 to 4 x 6 steps @ RPE 8 (2 RIR), rest 0:30-1:00 before A2

    A2. Strict chin-up – 3 to 4 x 5-7 @ RPE 8 (2 RIR), rest 2:00 before A1

  • Treeni 1 Workout

    Warm Up
    2 rounds
    20+20m sledge push/pull backwards
    5 inch worm
    5+5 squat strech
    :45 plank hold

    Strenght
    Sledge Push 4-5x 20m @25-50-75-100kg
    rest 1-2 min bwn sets
    Dumbbell Pause Bench press 3x10reps @20-25-30kg + 3x5reps @35kg's
    rest 2 min bwn sets
    Dumbbell Deadlifts 5x10reps @35-40 and 3x45kg's (yritä pitää ilman peukkulukkoa)
    rest 1-2 min bwn sets
    Standing BN tricep turn 3x10reps@17.5-20-22.5kg
    rest 1-2 min bwn sets
    tos on mun painot/tekemiset. Pointti ois se että kevyestä/keskikuormasta liikkeelle ja 2-3 sarjaa silleen et tuntuu mutta jää hyvin toistovaroja.

    Accessory Work
    2-3x15 ghd back extensions + 15 ghd sit ups
    2-3x15/15 banded trunk twist + 15/15 single leg calf raises
    rest 1-2 min bwn sets

  • PUSH & PULL Workout

    3-4set:

    12 Db bench
    12+12 Db row

    ALTERNATE E2MOM / 1-2 RIR

  • Treeni 4 (PE) Workout

    Warm Up
    2 sets
    2 min cardio
    5 russian baby strech / tempo wall squats
    5+5 squat strech / tempo cossacks
    5 inch worm + push ups
    then 2 sets with barbell
    dip and drive, shoulder shrugh and elbow high x 3-5 reps
    3-5 tall power cleans
    3-5 front squat
    1 squat clean + 2 hang squat cleans

    Weightlifting
    Build to heavy triple for hang squat cleans (polven päältä) jos blokeilta niin ota polven alta.
    2x5reps@35-50% and 4-6 sets of : 3reps @60-80% of 1rm. On last set 1-2 RIR.
    rest as needed
    Build to heavy 5 rep set on Pause Floor Press OR Split jerk 2x5 and 4-6x3reps (from rack or blocks)
    2x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR. (pause at chest)
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Metcon 1 (zone 4)
    2xtabata with echo bike @85-90% effort
    4 min rest bwn set

    Metcon 2 (zone 3-4)
    emom 8
    odd : 8-12 heavy wall ball shots @30lbs
    even : 8-12 db bench press @15/22.5kg's (controlled and good pump to chest)
    straight to
    emom 8
    odd : 8-14 db snatch
    even : 8-14 toes to bars

  • JERK Strength

    6-8sets:

    3 jerk ( 3s pause catch pos.) 70-77%

  • Power Clean Strength

    8 sets of 2 Power Cleans
    Set 1: @65%
    Set 2: @70%
    Set 3: @75%
    Sets 4-6: @80%
    Sets 7-8: @85%
    - Rest 2min btw sets

  • Power Snatch Strength

    In 15min:
    Build to days heavy Power Snatch double
    - Drop the barbell btw reps

  • Tempo Shoulder Press Strength

    5 sets:
    5 Tempo Shoulder Presses 20X3 @65-70% 1RM Shoulder Press
    - Tempo 20X3: 2sec down, 0sec pause, Xplode up, 3sec at top.
    - Rest 3min btw sets

  • Snatch Complex (DELOAD) Workout

    In 20min, build to days heavy complex of:
    1 Power Snatch + 1 Snatch Balance + 1 OHS + 1 Snatch
    - Don't drop the barbell btw reps