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

  • 2.12.2024 Workout

    MODERATE-HEAVY WEEK 9/11

    MUSCLE SNATCH + OHS + TALL SNATCH HIGH PULL + DIP SNATCH *high pull flat footed - elbows ups
    2x2x[1+1+3+2]@barbell, rest btw sets 1min

    SNATCH
    2x3@barbell, 2@up to 70%, 2x2@75%, 1@80%, sn-%, rest btw sets 2min

    SHOULDER PRESS + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style!
    2+4@barbell, 2+4@up to 98%, then DROP SETS 3x1x[2+4]@-10%, sp-%, rest btw sets 2min

    BACK SQUAT
    3x1@80%, bs-%, rest btw sets 3min

    SNATCH PULL *full foot, use straps
    3x2@85%, sn-%, rest btw sets 2min

    SUPERSET: quality

    hox! Do every other week A2.1 or A2.2

    3 rounds: no shoes
    A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
    A3. 10+10x SIDE BEND *kb

    Rest as needed

    KEHONHUOLTOA!

    video: TALL SNATCH HIGH PULL

    video: DIP SNATCH

    video: SUPINATED BARBELL BENT OVER ROW 0:57

    video: KB GORILLA ROW 0:48

  • STAMINA Workout

    24min EMOM
    1.min Ski 9-15 cal
    2.min Bike 9-15cal
    3.min Row 9-15cal
    4.min rest

  • VKO 2 intervalli Workout

    Kaksi emom tyylistä harjoitetta tee molemmat peräkkäin.

    EMOM´9 räjähtävyys
    1. Burbee pitkä hyppy 4 kpl + Burbee korkea hyppy 4 kpl
    2. penkiltä istuma asennosta hyppy 4 kpl + tuettu juoksuaskel 4 kpl
    3. korkeasta polviasennosta polven nosto 3+3 + Borsow 3+3

    EMOM´30 Tähän emomiin tarvitset pallon (mieluiten (iso) futis,koris jos ei niin mikä
    vaan käy)
    1. Max distance burbee jump
    2. 30s+30s kylkilankku kämmen maassa (molemmat kyljet)
    3. 10 pause selän nosto + 5 pause punnerrus
    4. Amrap wall ball (kyykystä nouset ylös heitä pallo seinään, ota koppi ja uudestaan)
    5. 30 toe tap jalka kerrallaan eli (15+15 vastakkainen käsi vastakkainen jalka)
    6. Rest

  • Tempo Deficit Deadlift Strength

    4 sets:
    8 Tempo Deficit Deadlifts @8-8+/10 RPE
    - Blue plate deficit
    - Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
    - Rest as needed btw sets

  • Painonnosto Workout

    Rive ja työntö

  • 13.7.2025 EasyWod Workout

    AMRAP 11 With Partner :

    10 Kettlebell Swing 32/24kg
    40 Single Unders
    10/7 Calories Row

    IGYG

  • EMOM x 30 Workout

    EMOM x 30

    1) machine
    2) 1-2 rope climb + remaining time wall walk
    3) rest

  • 27.11.2024 CLEAN PULL Strength

    *full foot, use straps

    2@100%, 2@105%, 2@110%, jerk-%, rest btw sets 2min

  • Morning Intervals Workout

    4x 8min ON/2min OFF

    I Go-You Go

    10/7 Cal (Row-Ski-Echo-Bike)
    8x10m Shuttle Run

  • T2B tech & Kipping HSPU tech Workout

    15-20min T2B tech

    15-20min kipping hspu tech

    Accessory:

    3 rounds:

    12-15 seated leg raise
    12-15 banded lat pull down
    12-15 seated arnold press