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

  • Voima1 Strength

    Voima: askelkyykky
    +
    Tb 25x, soutu 22kcal, leuat 30x, soutu 22kcal, tb 25x, soutu 22kcal

  • 28.10.2025 Workout

    Push And Pull Waves

    Wave #1:

    Push Press: 8-6-4

    Weighted Pull Up: 2-4-6

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Wave #2:

    Push Press: 6-4-2

    Weighted Pull Up: 6-8-10

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Metcon

    6x3min On/1min Off:

    • 20cal BikeErg
    • 8 Burpee 2 Target
    • 10 T2B / 10 Kipping Pull Up

    *vuorokierroksin T2B ja Pull Up
    *jatka aina samasta kohasta mihin jäit levon jälkeen

    Accessories

    4 Rounds For Quality:

  • Hangista tempaus Strength

    Hang tempaus

  • Main site Tuesday 251028 Workout

    For max reps

    • Tabata calorie row
    • Tabata AbMat sit-ups
    • Tabata box jumps
    • Tabata calorie row

    ♀ 20-inch box
    ♂ 24-inch box

    The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

  • Syvä pääty Workout

    Skills

    Metcon
    5x 3min ON 1min OFF
    4 Thrusteria 50/35 kg
    4 Bar facing burpeeta
    4 Bmu/t2b/leuka...

  • 3 x 6 vaakasoutu Strength

    liikeparina landmine punnerrus

  • 3 x 8 landmine pystypunnerrus Strength

    liikeparina vaakasoudun kanssa

  • 3 x 8 takakyykky boksille Strength

    liikeparina punnerruksen kanssa

  • 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