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

  • Tempausveto 5 x 5 Strength

    Snatch pull, 5 x5 105 %

  • Golden Brother-in-law (Aulanko) Workout

    AMRAP 20min, YGIG with partner

    5 x push-up
    10 x sit-up
    5 x thruster 40/30kg
    10 x db deadlift 50lb/35lb
    5 + 5 hanging db reverse lunges

  • 27.1.2024 PM-KISA CLEAN + JERK Strength

    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x2[1+1]@barbell (~23-25min),
    1x2[1+1]@50% (20min),
    1x2[1+1]@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

    TAI

    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
    2x2[1+1]@barbell (18min),
    1x2[1+1]@50% (15min),
    1x2[1+1]@60% (12min),
    1+1@70% (9min),
    1+1@80% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

  • 27.1.2024 PM-KISA SNATCH Strength

    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x3@barbell (~25min),
    2@50% (20min),
    2@60% (18min),
    1@70% (15min),
    1@75% (12min),
    1@80% (9min),
    1@85% (6min),
    1@90% (3min),
    LAVA: 3x1@95%-100+%

  • Recovery WOD #10 Workout

    For 20-30mins
    20m/side Suitcase Carry
    :40/side Pallof Press (slow reps)
    20 Cals Bike

    • This workout is to be approached at an easy to moderate pace.
    • Afterwards you will feel more energised
    • Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

  • Tabata Workout

    8x 20 on 10 off
    assault bike
    all out

  • 1.2.2024 PK Strength

    Front Squat

    6 x 2 @ 80%

  • Main site Monday 230821 Workout

    For time

  • 3.2.2024 Gymnastics capacity Workout

    7-minute AMRAP

    10 x 10m Shutte Run
    Big set of Chest-to-bar pull-ups

    7-minute AMRAP
    240/200m Row
    Big set of Handstand push-ups*
    * Strict or kipping (your choice)

    7-minute AMRAP
    400/320m BikeErg
    Big set of Toes-to-bars

    Rest 3:00 btw AMRAP

  • Talvikarkelot Laji 7 - Kolistelu Strength

    Etsi maksimikilomäärä 7 mahdollisimman raskaaseen rinnallevetoon molemmille kilpailijoille