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

  • 24.1.2025 "Venla 18" Workout

    ”Venla 18"

    24 RFT, with partner ( 12 each )

    1 Clean 70/70kg
    25 Double Unders
    18 Air Squats
    7 Bar Over Burpees

    IGYG

    TC 38

  • Voimanosto: to 23.1.2025 maastaveto Strength

    Maastaveto 3x6x65%

    Maastaveto korokkeelta 2x10x55%

    Kapea penkki 3x10x50-60%
    -stopeilla
    -voit tehdä korokemaven ohessa!

  • Treeni 4 (PE) Workout

    Zone 1-2 training for 45-90 minutes of your choise
    voit ottaa kardiolaitteilla, ulkona reippaankävelyn&hölkyttely mixauksen, pertsan hiihtoa/sauvakävelyä tai uintia.

  • Rope climb tech Workout

    Warm up 3 rounds:
    10 Lying banded pass over
    10 Banded pull apart
    6/6 single arm ring row
    8-10 tuck up

    Ennen köysilukon harjoittelua:
    Modified rope climb 2 x 3-4
    Roikunta köydessä 3 x 10s
    Roikunnasta polvien nosto ylös 3 x 3-5

    Rope tekniikka n.15-20min - Voi käydä eri lukkoja läpi tai keskittyä vaan yhteen. - Voi käyttää bokseja apuna.

  • Strength Workout

    Every 1 min for 10 mins

    1 Squat Snatch@ 80-90%

    Every 1 min for 10 mins.

    Optional : 1-3 Power Snatch for practice

  • WOD Workout

    For time:
    60 Dumbbell Facing Burpees
    60 Alternating Dumbbell Snatches, 22.5/15 kg
    Single Dumbbell Overhead Walking Lunge, 22.5/15 kg, 60 m

    (Single Dumbbell Overhead Walking Lunge= 6x 10m)

    Time cap = 12 min

  • Voimanosto: ma 20.1.2025 penkki Workout

    Takaolkapääsoutu 3x20
    Pystypunnerrus vastaotteella 3x20
    -voi tehdä vuorotellen

    Penkki 3x8 (40-50-60%), 67,5-70% x amrap

    Etunojapunnerrus 3x amrap

    Voimapyörä 3x10-15

    Vipunostot maaten 3x10-15
    -varovasti kuormaa

  • Basic WOD: Strength Strength

    E2,5min x5
    5 deadlift
    10-15 abmat situp

  • Basic WOD: Accessory Workout

    AMRAP15 FQ
    8+8 single leg deadlift
    10+10 sideplank hip touch
    12+12 elevated single leg glute bridge
    30-45s russian twist

  • 25.2.2025 Snatch Complex Workout

    Power snatch + Deep power Snatch + Snatch

    6 to 8 x 1+1+1 @ 60+%1RM snatch, go every 1:30-2:00

    – Do your 1st set @ 60%1RM snatch, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.
    – Drop the bar between each lift
    -This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.

    1 – Catch in power position, pause for 1-second, stand up to finish the rep

    2 – Catch in deep power position (hips just above the knee), pause for 1-second, stand up to finish the rep

    3 – Regular snatch