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

  • 15.1.2025 Workout

    MODERATE WEEK 2/14

    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, 1+2@up to 60-65%, 1+2@65-70%, 1-2× 1+2@70-73%, 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@up to 65-70%, 1+1+1@70-75%, 1+1+1@75-80%, rest btw sets 2min

    FRONT SQUAT + BACK SQUAT
    3+2@up to 65-70%, fs-%, rest btw sets 2-3min

    CLEAN PULL + CLEAN PULL from ABOVE KNEE *use straps
    2× 1+5@70-75%, 2× 1+5@80-85%, jerk-%, 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!

  • Sunnuntain Pitkä Workout

    Emom 50
    45s liikettä

    1) Kone
    2) 1 Joogapunnerrus 1+1 Lonkat ja kierto
    3) Mave pyöreällä selällä (keppi/kevyt kuorma)
    4) Burpee boxin yli askellusta
    5) R-rangan ojennus boxilla
    6) Kone
    7) Rapu + kierto
    8) Sivukyykky
    9) 4 Seinäpallo 4 Rengassoutu
    10) Lepo

  • Basic WOD: Accessories Workout

    AMRAP8
    12 alt seated DB press
    12 weighted situp

    AMRAP8
    12 reverse row
    24 WB russian twist

  • Basic WOD: Strength Workout

    4-5rds
    8-12 BB floor press
    r60s
    8-12/ side DB/KB row
    r60s

  • Perjantai 22.8.25. FN Workout

    Warm Up
    Speed Ladder Drills for 5 minutes
    then 2 rounds
    10 gtoh + halo
    5+5 plate halos
    10 plate row
    10 plate squat
    then barbell prep for cleans

    Weightlifting
    3x1 high hang power clean + 1 hang power clean + 1 low hang power clean + 1 front squat 35-65% of 1rm
    4-5x1+1 +1 deadlift + tng squat clean + hang squat clean @70-80% of 1rm
    rest 1.5-2 min bwn sets

    Metcon
    10 min amrap of :
    20 ghd si ups/ toes to bars/ v-ups / tuck ups
    20 single arm db oh lunge walking steps (10+10 R/L)
    4 wall walks / scaled wall walks

  • 15.7.2025 Snatch ( Strenght same ) Strength

    Snatch

    4 x 1 @ 85-95%, go every 1:30-2:00

    – Do your first set @ 85%1RM set and then build up within the percent range
    – Drive through the floor to full extension, aggressive pull-under, and stable overhead lockout. Focus on consistent bar path and receiving depth.

  • Strength Workout

    Power Clean

    Build to a heaviest triple of the day then

    Every 45" x 6 sets
    1 Power clean @ 80-90% of the triple

  • CrossLifting Workout

    A)
    EMOM 10 mins
    2 Power Snatch @ 75-80%
    - drop n go style
    - first rep is with 2" pause in receiving position

    B)
    2 mins ON/ 2 mins OFF x 4 sets
    8 OHS@43/30kg
    8 later up down over bar

    Restart each AMRAP!

  • Sunnuntain Pitkä Workout

    Emom 50

    1) 45s Kone
    2) 45s Kevyt Devil's press
    3) 8 lapaveto + submax rento roikunta
    4) 6+6 Rapu + kierto
    5) 6-12 (yhteensä) yhden jalan kyykky

  • Painonnosto - Tiistai Workout

    LÄMMITTELY

    Aina alkavalla minuutilla 10:00 minuutin ajan:
    1 & 2) 5-10 Valakyykkyä
    3 & 4) 4-6 Muscle snatch
    5 & 6) 4-6 Snatch balance
    7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
    9 & 10) 4 Tempausta

    TEMPAUS

    Muscle snatch,
    5 x 5 @ (kevyt/keskiraskas)
    Nosta 1:30 min välein

    Tempaus allemeno nivusilta,
    5 x 3 @ 65-70%
    Nosta 1:30 min välein

    BONUS

    Takakyykky,
    3 x 5 @ 50-55%

    Kiertoharjoitus,
    3 Kierrosta
    8+8 Bulgarian split squat
    8-12 Facepulls with rings
    20 Weighted deadbugs, alternating legs
    :30s-60s lepo liikkeiden välillä. Kevyt kuorma.