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

  • Tiistai 18.2.25. BASIC Workout

    Warm Up
    2 rounds
    1:30 cardio machine
    10 gtoh with plate
    10+10 plate halos
    10 alt leg RDL
    10 plate squats

    Burgener Snatch Warm Up

    Strenght
    Hang Power/Squat Snatch Training for 15 minutes
    2-3 reps, hit set every 1-1,5 minute

    Metcon

    3 rounds
    1 min rowing (target 12-20/16-24 cal)
    20s rest
    1 min double unders/single unders
    20s rest
    1 min burpees (target 10-20 reps)
    20s rest
    1 min rest
    20s rest
    add speed/effort each round

  • Suorin jaloin maastaveto 10-6-4 Strength

    Maastaveto suorin jaloin 10-6-4

  • 17.2.2025 Lunges & Chin-Ups Workout

    Alternate A1/A2 (after conditioning)

    A1. Front rack walking lunge – 2 x 10 steps @ RPE 6, rest 0:30-1:00 before A2

    A2. Strict chin-up – 2 x AMAP-1 @ BW, rest 2:00 before A1

  • 12.2.2025 CLEAN + CLEAN from BELOW KNEE + SPLIT JERK Strength

    *2 split jerk, split both side 1+1

    2× 1+1+2@barbell, 1+1+2@up to 69-74%, jerk-%, rest btw sets 2min

  • 12.2.2025 SNATCH Strength

    1-2× 2@88%, sn-%, rest btw sets 2min

  • 12.2.2025 SNATCH + SNATCH from BELOW KNEE Strength

    *use straps

    2× 1+2@barbell, 1+2@up to 80-85%, sn-%, rest btw sets 2min

  • Treeni 3 Workout

    Warm Up
    Band Pulls + Banded Hip Activation
    then 2 sets with barbell of each
    burgener snatch wu + clean wu and stoh wu

    Weightlifting
    6-8 sets of :
    3 position hang snatch (hip, mid thigh, below knee)@40-70% of 1rm snatch
    rest 1-2 min bwn sets
    6-8 sets of :
    power clean + push press + squat clean + split jerk @40-70% of 1rm clean&jerk
    rest 1-2 min bwn sets
    if going for 8 sets, do last 3 sets at 70%

    Metcon
    Tabata of burpees @80% effort (target 6-8 reps per 20sec round)

    Accessory Work
    3 sets
    5 sharp box jumps
    5-10 strict chin ups
    15 fast v-ups/tuck ups
    rest 2 min bwn sets

  • For quality Workout

    30min for Quality:
    a) machine
    b) 20-40m double kb carry (anyhow)
    20-40s wall supported / feet on box HS hold (also freestanding ok)
    10+10 s.l. touch down (first 10 reps L, then 10 reps, R
    - build up the height round by round
    20-40s L-sit hold

    RPE 6 / zone 2 (60-70% HRmax)

    Treenin flow: Tehdään pareittain, a ajaa konetta sillä välin kun b tekee kierroksen kaikkia liikkeitä, sitten paikkojen vaihto.

  • 160225 SPORT Workout

    A) On the minute for 12min
    1. 5-4-3-2 thruster from the floor (work up to heavy set)
    2. Set of strict toes to bar
    3. Rest

    B) 2 rounds

    AMRAP 2min:
    15/12 cal row
    10 double DB truster 2x22,5/15
    Max reps pull-up

    Rest 2min

    AMRAP 2min:
    15/12 cal row
    10 double DB hang clean & jerk
    Max reps toes to bar

    Rest 2min

    AMRAP 2min:
    15/12 cal row
    5 double DB devil's press
    Max reps double under

    Rest 2min

  • 20min AMRAP Workout

    400-m jog (sisällä)/30cal ergo
    16 box step ups
    30 ring row