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

  • 4.3.2024 DELOAD-LIGHT WEEK 1/16 Workout

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    10 x AIR SQUAT

    6 x DOWNWARD DOG with TOE TOUCH both side & SPIDERMAN LUNGE w/ ROTATION both side & & LATERAL SIDE STRETCH w/ ROTATION *alternating

    20 x HALF KNEELING HIP ROLL BACK +
    6 x HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

    12 x DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE

    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

    KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

    5+5 x RDL *sn grip + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

    5+5+5 BACK SQUAT NARROW + NORMAL + WIDE STANCE

    3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

    3+3+3 x SNATCH DROP + OHS + PRESS IN SNATCH

    3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
    SNATCH HIGH PULL from POWER POSITION *full foot +
    SNATCH HIGH PULL from POWER POSITION *heels up

    3+3+3 x MUSCLE SNATCH from POWER POSITION +
    POWER SNATCH from POWER POSITION +
    SNATCH from POWER POSITION

    3+3 x TALL POWER SNATCH + TALL SNATCH

    3+3 x SLOW PULL SNATCH + SNATCH

    3 x GOOD MORNING SQUAT - PUSH JERK IN SNATCH

    4 x 1+1 SPLIT CLEAN + PRESS FROM SPLIT *alternating

    PRESSING SNATCH BALANCE & OHS with HANGING WEIGHT *ohs pause bottom 3 sec
    3-4x3@light weight, rest btw sets 2min

    SPLIT SNATCH *both side
    3-5x2@light weight, rest btw set 2min

    MOBILITY ~30-45min

  • Build it Workout

    3 rounds
    3 point dB row 8
    Upright row x 10

    4 rounds
    Seated pull down band + stick x 25
    Barbell hip thrust x 8

    4 rounds
    Barbell back extension x 15
    Shoulder shrugs x 20

  • 28.2.2024 HEAVY-MAXIMAL WEEK 9/9 Workout

    WARM UP n. 15-20min

    no shoes

    10 x 90/90 HIP SWITCH +
    6 x 90/90 HIP SWITCH & HIP UP +
    6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
    4 x 90/90 HIP SWITCH & PIGEON +
    4 x 90/90 HIP SWITCH & REACH +

    both side:
    20 HALF KNEELING HIP ROLL BACK +
    6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

    2 x
    6x SQUAT REACH +
    DOWNWARD DOG with 10x CALF PUMPING +
    6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD +
    WARRIOR I +
    WARRIOR II +
    REVERSE WARRIOR +
    TRIANGLE +
    REVOLVED TRIANGLE +
    LUNGE w / ANKLE TOUCH +
    2x HIP AIRPLANE +
    LUNGE position THORACIC LATERAL RAISE +
    1-LEG GLUTE STRECH w/ THORACIC ROTATION +
    2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

    KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

    5+5+5 x RDL *cl/jerk grip + FRONT SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

    3+3 x SHOULDER PRESS + PUSH PRESS

    3+3 x SQUAT JERK + OHS *jerk/bench/sn grip

    3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

    3+3 x CLEAN PULL ABOVE KNEE *full extension & hold + CLEAN HIGH PULL ABOVE KNEE *full extension & hold *high pull navan korkeus - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

    1+1+1 POWER CLEAN from POWER POSITION + POWER CLEAN from POWER POSITION *90° + CLEAN from POWER POSITION

    1+1+1 POWER CLEAN ABOVE KNEE + POWER CLEAN ABOVE KNEE *90° + CLEAN ABOVE KNEE

    1+1+1 POWER CLEAN BELOW KNEE + POWER CLEAN BELOW KNEE
    *90° + CLEAN BELOW KNEE

    1+1+1 POWER CLEAN + POWER CLEAN *90° + CLEAN

    4 x SPLIT SNATCH *alternating

    PROGRAM 1

    MUSCLE SNATCH
    2x3@barbell, rest btw sets 2min

    SNATCH
    3x3@barbell, 4x2@50% sn-%,rest btw sets 2min

    CLEAN + JERK
    2x2x[1+1]@barbell, 4x[1+1]@50% jerk-%, rest btw sets 2min

    FRONT SQUAT
    3x3@80%, rest btw sets 3min

    CLEAN PULL *full foot
    2x1@100% jerk-%, rest btw sets 2min

    PROGRAM 2

    SLOW PULL CLEAN + CLEAN
    3x2x[1+2]@barbell, rest btw sets 2min

    CLEAN
    3x1@working up to maximum, rest btw sets 2min

    KIURUVEDEN KISAAJAT:

    MUSCLE SNATCH
    2x3@barbell, rest btw sets 2min

    POWER SNATCH + SNATCH
    2x3@barbell, 1+1@50%, 1+1@60%, 3x[1+1]@70%, rest btw sets 2min

    POWER CLEAN + POWER JERK
    2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 3x[1+1[@70%, rest btw sets 2min

    FRONT SQUAT
    3x3@työnnön aloituspaino, rest 2min

    SNATCH PULL *full foot
    2x1@105-110% sn-%, rest btw sets 2min

    SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    8+8+8 REAR DELT FLY + LATERAL DELT FLY + FRONT DELT FLY *DB/PLATE, taka-, sivu- ja etuolkapää vipunostot
    8 OH SIT-UPS with STRAINGT LEGS *plate/barbell
    15 WALL HANDSTAND SCAPULA PUSH UP

    Rest as needed

  • Oly Workout

    Power clean + split jerk
    5 x 2+2 @70-80%

    Squat clean
    4 x 2 @80-85%

    Muscle clean
    4x 3 @ by feel

    Russin twists
    3x 6+6
    Jalkojen nosto kahvakuulan yli
    3x 6+6

  • Treeni 5 Workout

    Warm Up
    2 rounds
    1 min easy run + 30s moderate run + 15s fast run + 15s walk
    20m bear crawl
    10m inch worm
    10m crab walk
    10m lunge walk (strech)
    10m tin soldier

    Skill
    Handstand Hold / Free Hold / Pirouettes / HS walk / Pull Overs for 15-30 mins

    Strenght
    Push Press 6x6reps@65% (perform new set every 2 min)

    Metcon
    Running
    800m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
    rest 2 min
    4-5x400m run@2km pr pace (mun vauhti 17-18.5km/h assault runnerilla)
    rest 1 min bwn sets

    Accessory Work
    3-4x5-10 bar muscle ups / 3-5 banded bar muscle ups / jumping bar muscle ups
    3-4x5-10 diamond push ups
    3-4x20-30s single arm farmers carrying @32/24kg
    rest as needed

  • Skill Work / T2B endurance Workout

    3 Sets:
    10 T2B
    10 Burpee Box Jump Overs 60/50cm
    10 T2B
    10 Burpee Box Jump Overs
    10 T2B
    - Rest 1:1 btw sets

    Scaled:
    7 reps each

    • Goal: GRIPPY SPRINT! No longer than 2-3min each set.

    TC 20min

  • Conditioning Workout

    3 Sets:
    4min AMRAP:
    500/400m Row
    In remaining time, Max Alt. Turkish Get Ups 16/12kg
    Score: total TGUs

  • EASY WOD RATAPIHA Workout

    AMRAP20 easy pace.

    5 DB THRUSTER
    10 DB REVERSE LUNGES
    10 LATERAL HOP OVER DB
    10 CAL ERGO
    2 MIN REST

    -Use 2xDB keep it light!
    -Easy pace

  • STP Penkkipyramidi vol 2 Strength

    Penkkipunnerrus 10-8-6-4-2-1-1-2-4-6-8-10

  • Treeni 2 Workout

    Warm Up
    Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
    tänään harjoituksissa.

    Long CF Metcon
    Metcon&Skill
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min: every 30-40s perform 2 sandbag cleans
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 4-6 burpee box jump overs
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 4-6 double db thrusters @rx db's
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 4-6 c2b or pull ups
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 15m sandbag bear hug carrying