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

  • Power clean Strength

    5x4 ( no tng)
    New set every 2.5min.

  • 31.3.2025 SNATCH PULL Strength

    2@100%, 2×2@105%, sn-%, rest btw sets 2min

  • Treeni 2 (TI) Workout

    Warm Up
    Band Pulls + Banded Hip activation
    then 3x20m/20m sledge push + hand over hand pull
    then 2 rounds
    10+10 barbell good morning
    10 strict toes to bars
    10 ring row

    Strenght
    Build to heavy double of dead stop deadlift
    2x8reps@25-40% + 2x6reps@50-65% + 4x2reps@70-90% (on last set 1 RIR) ja muista ei pyöreällä selällä.
    perform 2-3 sharp box jumps after DL set to 50/60cm.
    rest as needed bwn sets
    Build to heavy double of dead stop weigthted pull ups
    2x5reps + 4x2reps (on last set 0-1 RIR)
    rest as needed bwn sets

    Metcon (34-50min)
    2-3 rounds
    2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
    2 minutes : 3-5 strict hspu , go every 40 SEC
    2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
    2-minutes: 8-10 American KBS @24/32kg, go EVERY 1 MIN

    REST 1-2 MIN AND GO FOR NEXT

    2-3 rounds
    2-minutes: Cardio machine @ easy/recovery pace (RUN: target 14-22 calories) (1.40-1.50)
    2-minutes: 4-6 box jump overs 50-60/60-75cm, go every every 40SEC
    2-minutes: Cardio machine @ easy/recovery pace (RUN: target 14-22 calories) (1.40-1.50)
    2 minutes :10-18 toes to bars , go every 1 MIN

  • Torstai 3.4. Strength

    Maastaveto

  • Painonnosto - Tiistai Workout

    LÄMMITTELY
    3-5:00 min vapaavalintainen ergometri.
    Sitten 3 kierrosta tai 10:00 minuuttia:
    10+10 Banded bird dogs
    10 Deadbugs
    5 Tempausotteella (kääntö pään päälle lantiolta + punnerrus niskan takaa + valakyykky)

    TEMPAUS

    Voimatempaus,
    5 x 3 @ Kevyt/keskiraskas

    Tempaus,
    5 x 2 @ Keskiraskas
    Nosta 2:00 minuutin välein

    BONUS
    Rive otteen valakyykky,
    3-5 x 2 (kevyt/keskiraskas)
    8s alas, 8s ylös

    Takakyykky,
    10 x 2 (kevyt/keskiraskas)
    Nosta aina alkavalla minuutilla

    Kiertoharjoitus,
    3 Kierrosta:
    1:00 min lankku renkaissa
    10+10 1-Käden kahvakuula tempausta (keskiraskas)

  • Norska intervaller Workout

    A: Squat jumps 8x3
    B: Norska intervaller 4x4min, 3min rest
    C: Dips 1xMax
    D: SA DB rows 1xMax/arm

  • Clean&Jerk complex Strength

    Build to moderate/heavy in 20min
    -clean pull+ power clean+ push jerk+ split jerk

  • 4x4 Overhead squat Strength

    *2min rest between sets

  • Hang Power Snatch Strength

    In 15min:
    Build to days heavy 3 Hang Power Snatch

  • "Catch The Snatch" (DELOAD) Workout

    For Time:
    50 DU
    5 Strict Pull-ups
    5 Squat Snatches 40/28kg
    ——— straight into ———
    2 Rounds:
    30 DU
    3 C2B
    3 Squat Snatches 45/31kg
    ——— straight into ———
    3 Rounds:
    10 DU
    1 Rope Climb 4m
    1 Squat Snatch 50/35kg