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

  • PTG TI 28.10.2025 klo 10 Workout

    LÄMMITTELY
    • Ylivienti vk
    • Vk seläntakana - käsien nosto
    • Yhden käden pyöritykset vk
    • Etummaisen sahalihaksen aktivointi vk
    • Käsien lähennys (rinta) vk
    • vk soutu alas + kp työntö ylös
    • AKK - lonkankoukistaja
    • Istuen lonkan sisäkierrot
    • 90/90 jalan nosto ja vienti eteen
    • Lankussa jalan vienti ristiin alas - rangan ojennus

    VOIMA
    Liikepari A
    3 x 8 takakyykky boksille
    3 x 8 punnerrus

    Liikepari B
    3 x 6+6 landmine pystypunnerrus
    3 x 6 vaakasoutu

  • 27.10.2025 Workout

    Snatch

    A) Build Up to Days Heavy 3RM Power Snatch

    B) Snatch Pull

    • 4x3 @110 %

    B) 5x2min on/1:30min Off:

    • 10 Cal Ski (Fast)
    • 8 Burpee Over Bar
    • AMRAP: Power Snatch @80% From 3RM

    Back Squat

    10-8-6-4-2

    *Build Up Each Set
    *Rest 3min Between Sets

    Strength

    A) 3-4 Rounds:

    • 20m Backwards Sled Drag *rest 60s
    • 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

    B) 3-4 Rounds For Quality:

    • 60s Chinese Plank
    • 10-15/leg Banded Hip Abduction

  • WOD Workout

    10' AMRAP
    1 rnd Cindy
    10 KB sumo DL high pull @24/16kg

  • Strength Workout

    12' EMOM
    1: 3 deadlift @rpe 7
    2: 5/5 alt. ttb
    "3: 20-30"" plank hold"

  • TECHNICALLY STRONG Workout

    Gymnastics
    30min

    Beginners
    Kipping & T2B

    Intermediate
    Kipping & butterfly technique.
    Pullups & C2B

    Advanced
    BMu & RMu

    Partner WOD

    AMRAP8
    YGIG

    12 hollow rocks
    9 air squats
    6 pullups

    Scale as needed

  • Kädetön hybrid 1 Workout

    600m juoksu
    40 Sit-up
    600m juoksu
    40 Ilmakyykyt
    600m juoksu
    20 Boxihypyt
    600m juoksu
    3x30s/20s Superman
    600m juoksu
    3x30s/20s V-pito
    600m juoksu
    Linkkarit ja lantion nostot 4 x 30s/20s
    600m juoksu
    100m farmers carry (yksi käsi 16kg kb)
    600m juoksu
    40m lunges

  • Kädetön hybridi 2 Workout

    1100m run
    40 sit-up
    1100m run
    6 x 30s on/20s off linkkari/kyynärpää-polvi kierto
    1100m run
    30 boxjumps
    1100m run
    40 air squat

  • EMOM8 Workout

    -15-25 DU/ 35s practice

  • Deadlift 5-3-3 Strength

    Deadlift
    • 5 reps at 70% of 1RM
    • 3 reps at 80% of 1RM
    • 1+ reps at 90% of 1RM

  • Weighted pull-ups 5-3-1+ Strength

    Weighted Pull-ups
    • 5 reps at 70% of 1RM
    • 3 reps at 80% of 1RM
    • 1+ reps at 90% of 1RM