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

  • Amrap 16’ Workout

    16min Amrap

    9/10cal Machine
    10 Deadlift 30/40kg
    10 Push Press 30/40kg
    2 WallWalk

  • Push press Strength

    Push Press
    5 x 5

  • 6.12.2024 Workout

    MODERATE-HEAVY WEEK 9/11

    SLOW PULL SNATCH + TALL SNATCH + PUSH JERK IN SNATCH *tall flat footed, slow pull sn - move slowly from the floor to approximately mid-thigh anywhere from 3-5 seconds
    2x2x[2+1+1]@barbell, rest btw sets 1min

    SNATCH
    2x3@barbell, 1@up to way up 5 kilos below the starting weight, sn-%, rest btw sets 2min, ~80-85%

    SLOW PULL CLEAN + TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *tall flat footed, split both side, slow pull clean - move slowly from the floor to approximately mid-thigh anywhere from 3-5 seconds
    2x2x[2+1+(1+3)]@barbell, rest btw sets 1min

    CLEAN + SPLIT JERK
    2x2x[1+1]@barbell, 1+1@up to way up 10 kilos below the starting weight, jerk-%, rest btw sets 2min, ~75-80%

    FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%
    2@up to 98%, then DROP SETS 2-3x3@-10%, fs-%, rest btw sets 3min

    SUPERSET: quality

    hox! Do every other week A2.1 or A2.2

    3 rounds, no shoes - light weight
    A1. max reps ROLL ABS *don't do to failure
    A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
    A3. 10-12x weighted SIT-UPS

    Rest as needed

    KEHONHUOLTOA!

    video: SLOW PULL SNATCH

    video: SEAL ROW

    video: BARBELL BW ROW

  • Voimanosto: ti 22.7.2025 kyykky/maastaveto Strength

    Kyykky 3x3 (75-80-85%)

    Maastaveto 3x1 (80-85-90%)

    Suorinjaloin mave 3x15
    -noin 35%

  • Gymnastics square one Workout

    EMOM25:
    a) accumulate 20-30s ball up hold / incline ball up / hollow hold against a box / hollow hold (max. 3 sets)
    b) wall supported / feet on box plate step up / HSW
    c) 20-30 + 20-30s copenhagen plank
    d) 10-20 + 10-20s ring support
    e) rest

    Työaika <45s / min.

  • 26.10.22 Strength

    Every 90s x6

    1 power clean + 2 jerk

    build up to heavy

  • Basic Workout

  • Sunnuntain Pitkä Workout

    2x 25min

    1)
    3min Konetta
    2min Viivahölkkää

    2)
    8-10 Lapavetoa
    20s+20s Sivulankkua
    10 Kyykystä R-rangan kiertoa
    10 Kyykystä ojennusta
    6+6 Olan kosketusta lankussa
    20-30s Kuppipitoa
    8-10 Lantionojennusta
    40-60s lepo

  • CrossLifting Workout

    A)
    Daily max of :
    1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk
    - build up in 5-6 sets

    B)
    Partner workout
    For Time
    21-18-15-12-9-6-3 ( You Go, I Go)
    Push Press@50/35kg
    Together Partner run 200m after each set! ( After the set of 3 reps as well, you must go for the run! )
    Rx+: 60/43kg

    Timecap: 15 mins

  • Warm up Workout

    2 rounds for quality:
    10 downward dog heel taps alt.
    5+5 DB one arm thruster
    20-30 DU / SU
    45s erg