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

  • 8.1.2025 Workout

    LIGHT WEEK 1/14

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    10× + 10×/side GTOH ON TOES *plate + HALF KNEELING WEIGHT SHIFT *plate

    10×/side WALL PRESS DEAD BUGS BANDED PSOAS MARCH kuminauha nilkoissa

    5+5× HIP AIRPLANE

    3-5×/side TRICEPS PUSH UP with SIDE PLANK *ojentajapunnerrus josta käänny sivulankkuun, punnerrus ja toisen puolen sivulankku = 1 toisto

    20 × SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10× WALL WALK STEP-UPS ONTO PLATE

    video: HALF KNEELING WEIGHT SHIFT

    video: WALL PRESS DEAD BUGS

    video: DEAD BUGS BANDED PSOAS MARCH *näet tästä kuminauhan paikan
    https://

    video: HIP AIRPLANE 8:31

    MUSCLE SNATCH + OHS + DROP SNATCH
    2×2× 1+1+1@barbell, rest btw sets 1min

    SNATCH + SNATCH from ABOVE KNEE *use straps
    2× 1+2@barbell, 2× 1+2@50-55%, 2× 1+2@55-60%, 2-3× 1+2@60-65%, rest btw sets 2min

    MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK *tall - flat footed, *2 split jerk, split both side 1+1
    2×2× 1+1+1+2@barbell, rest btw sets 1min

    CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK
    *2 split jerk, split both side 1+1
    2× 1+1+1@barbell, 1+1+2@54-59%, 1+1+1@59-64%, 1+1+2@64-69%, 1+1+1@69-74%, rest btw sets 2min

    FRONT SQUAT + BACK SQUAT
    3+2@up to 61%, fs-%, rest btw sets 2-3min

    SNATCH PULL + SNATCH PULL from ABOVE KNEE *use straps
    2× 1+5@65-70%, 2× 1+5@70-75%, sn-%, rest btw sets 2min

    video: MUSCLE SNATCH

    video: DROP SNATCH

    video: MUSCLE CLEAN

    video: TALL CLEAN

    video: TALL SPLIT JERK

    ACCESSORY FULL BODY WORKOUT
    note: 2 reps in reserve! Järjestyksellä ei ole väliä!

    2-3 rounds:
    12m+12m 1-ARM BANDED FARMER WALK CARRY *KB/DB
    12x SEAL ROW
    6+6x DB CURTSY SQUAT
    3-5x SEGMENT PULL/CHIN UP or LAT PULLDOWN *myötä-/vastaote
    1.) hold *pito rinnalla/leuan alapuolella
    2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle/leuan ap.
    3.) eccentric *hidas/jarruttava työ suorille käsille

    --

    video: 1-ARM BANDED FARMER WALK CARRY

    video: DB CURTSY SQUAT

    KEHONHUOLTOA!

  • 7.1.2025 BasicWod Workout

    Basic Endurance 50

    45/37 Calories Any Machine
    35 Sit-Ups
    35 Lunges
    35 Push-Ups
    45/37 Calories Any Machine
    35 Kettlebell Swing
    35 Plank to Push-Ups
    35 Deadbugs

  • STAMINA Workout

    5 rounds
    10 burpees
    20 thruster (15/20kg)
    200/250m row
    - rest 2min between rounds

  • Ke 8.1.2025 ylimeno 9 alakroppa Workout

    Bulgarian Split Squat 4x10 / jalka

    Etuheilautus 3x20
    -sumo-asento

    Maastaveto 5x10x40-50%
    -päinvastainen tekniikka
    -joka sarjan jälkeen kiertolankut 15/15 (alavartalon kierrolla)

    Takareidet maaten kumpparilla aka reisikoukistus 4x12-20

    SitUps 100 toistoa AFAP

  • OPTIONAL Workout

    2-3sets:

    10+10 Db row
    10 barbell good morning

  • 3.1.2025 Clean & Jerk Strength

    Clean and jerk

    6 to 8 x 2 @ 70%, go every 1:00-1:30

  • METCON Workout

    For time:

    40/30cal ski
    40 Db bench press @22,5/15kg
    40/30cal ski

  • BULLETPROOF STRENGTH Workout

    Week 1.
    Session 1/2.
    A)
    15 mins
    Tempo Back squat 7-7-7
    3” tempo on the way down
    - 2 mins rest

    Accessory : front foot elevated Split squat
    3x8/8
    - use dumbell or KB

    B)
    Negative weighted Push up - Pull up
    4x 5 push up & 3 Pull up
    7” tempo down
    -rest as needed -

    Accessory
    3 sets
    Cuban rotation x 12
    Banded Floor press x 12

    Rest 1’

  • Voimanosto: ti 7.1.2025 ylimeno 9 alakroppa Workout

    Bulgarian Split Squat 4x10 / jalka

    Etuheilautus 3x20
    -sumo-asento

    Maastaveto 5x10x40-50%
    -päinvastainen tekniikka
    -joka sarjan jälkeen kiertolankut 15/15 (alavartalon kierrolla)

    Takareidet maaten kumpparilla aka reisikoukistus 4x12-20

    SitUps 100 toistoa AFAP

  • 3.1.2025 Workout

    LIGHT WEEK 2/2

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    5×/side REAR LUNGE AND PRESS *kb/db, askelkyykky taakse yhdistetty yhden käden pystypunnerrukseen, kuorma etumaisen jalan puolella

    5×/side HIGH PLANK BANDED ROW

    15× + 10× /side ADDUCTOR STRETCH + THORACIC ROTATION with light weight nelinkontin siirrä kireämpi jalka sivulle suoraksi lähde käsillä työntämään takapuolta lähemmäs lattiaa, pumpaava liike, neutraali lantio, (varpaat eteenpäin ottaa enemmän lähentäjiin ja varpaat kohti kattoa tuntuma siirtyy takareiteen) - jatka liikettä yläkropan kierrolla pujottamalla suoraa kättä kainalon alta suoran jalan puolelle ja kierrä taakse auki, kevyt kuorma kädessä

    20×/side BANDED SIDE PLANK CLAMSHELL

    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    video: PLANK BANDED ROW 0:41

    video: ADDUCTOR STRETCH + THORACIC ROTATION

    video: BANDED SIDE PLANK CLAMSHELL

    SLOW SNATCH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE *slow snatch pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
    2x 3+5+3@barbell, rest btw sets 1min

    --

    SLOW PULL SNATCH + SNATCH + SNATCH SHOULDER PRESS *slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
    3x 1+1+3@barbell, rest btw sets 1min

    --

    SLOW CLEAN PULL + TALL MUSCLE CLEAN + PUSH JERK *slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
    2x 3+5+3@barbell, rest btw sets 1min

    --

    SLOW PULL CLEAN + CLEAN + PUSH JERK IN SPLIT *slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds, *in the second set, split jerk to the other side
    3x 1+1+3@barbell, rest btw sets 1min

    FRONT SQUAT + BACK SQUAT
    3x 3+2@50%, fs-%, rest btw sets 2-3min

    video: SLOW SNATCH PULL

    video: TALL MUSCLE SNATCH

    video: PRESSING SNATCH BALANCE

    video: SLOW PULL SNATCH Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. 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 until the bar is past the knees.

    video: SLOW CLEAN PULL

    video: TALL MUSCLE CLEAN

    video: PUSH JERK

    video: SLOW PULL CLEAN

    video: PUSH JERK IN SPLIT

    ACCESSORY UPPERBODY WORKOUT n. 25-30min
    note: 2 reps in reserve!

    2x12 DB FLY - rest btw sets 30 seconds

    rest btw sets 45 seconds

    2x12 LAT PULLDOWN *wide grip - rest btw sets 30 seconds

    rest btw sets 45 seconds

    2x6+6 STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion - rest btw sets 30 seconds

    rest btw sets 45 seconds

    2x12 DB DRAG CURL - rest btw sets 30 seconds

    rest btw sets 45 seconds

    2x12 TRICPES PUSHDOWN *cable/banded - rest btw sets 30 seconds

    rest btw sets 45 seconds

    3x30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - rest on 1 set 30 seconds and between 2 set 45 seconds

    --

    video: DB FLY 1:44

    video: LAT PULLDOWN wide grip 0:28

    video: DB DRAG CURL

    video: TRICPES PUSHDOWN

    KEHONHUOLTOA!