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

  • STRENGTH (pull up) Strength

    Strict weighted pull ups 5x5
    – lepo 3min
    – vakiopaino

  • 5.3.2025 HALTING SNATCH DEADLIFT Strength

    SNATCH LIFT-OFF + HALTING SNATCH DEADLIFT
    use straps, LIFT OFF - Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. DL- keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. Hold this position for 2-3 seconds before returning the bar to the floor

    2× 3+3@70-75%, 2× 3+3@75-80%, sn-%, rest btw sets 2min

  • 5.3.2025 SNATCH LIFT-OFF Strength

    SNATCH LIFT-OFF + HALTING SNATCH DEADLIFT
    use straps, LIFT OFF - Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. DL- keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. Hold this position for 2-3 seconds before returning the bar to the floor

    2× 3+3@70-75%, 2× 3+3@75-80%, sn-%, rest btw sets 2min

  • Basic Workout

  • Strength Workout

    Push Jerk
    Build to heavy 5s !
    --then--

    3 x 3 @ 90-100% of the first part!
    Go every 90 sec!

  • Wodliiga ”Sekä hipaus voimaa ja liikkuvuutta” Strength

    9-15 min Sekä hipaus voimaa ja liikkuvuutta

    Etsikää molemmille päivän maksimipaino kompleksiin:

    1 tempaus + 3 valakyykky

    Molemmilla saa olla om tanko käytössä

  • 20.10.2025 BENT OVER ROW Strength

    BULGARIAN SPLIT SQUAT + BENT OVER ROW

    3-4× 5+5@moderate heavy weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

    *Bulgarian Split Squat unbroken/side, barbell btn
    *Bent Over Row barbell
    *tee BOR heti BSS perään

  • 20.10.2025 BULGARIAN SPLIT SQUAT Strength

    BULGARIAN SPLIT SQUAT + BENT OVER ROW

    3-4× 5 reps/leg + 5@moderate heavy weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

    *Bulgarian Split Squat unbroken/side, barbell btn
    *Bent Over Row barbell
    *tee BOR heti BSS perään

  • 3.3.2025 BACK SQUAT Strength

    BACK SQUAT + JERK DIP SQUAT

    front rack jerk dip squat - työnnön dippi syyvyyteen kyykky, rauhallinen hallittu liike selkä suorana alaspäin, jousta polvista niinkuin työntöön lähtiessä

    2+3@up to 70%, bs%, rest btw sets 2min

  • 20.10.2025 BasicWod Strength

    Back Squat

    4 x 2. Pause on bottom every rep.
    3 x 1. Normal tempo

    Go every 2:30