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

  • Pn-reenit Workout

    Thruster kolmosia
    15,25,29,31,34,35

    Työntöreeniä, pään päältä, eestä

    Alfatyöntö thrusterista työntöön
    25,30,35

    Voimatempaus + vauhtipunnerrus hartioilta te-ote 1+2
    15,20,24,25,29,31,34

    Tempaus lantiolta + vala 1+2
    25,29,31,32,34,36?

    Sally 30kg kyykky ja pallof press kumpparilla 3x10

  • Shoulder press 3x4, 1x9 Strength

    Shoulder press 3x4, 1x9

  • 23.3.25 Perfo Workout

    WU
    Juoksua ulkona, joten lenkkarit mukaan!

    CF

    20x
    40sek on, 20 sek off
    1. 2xKB C&J
    2. Bike
    3. 2xKB snatch
    4. Bike
    5. Bear hug carry
    Rest 3-4min

    20x
    40sek on, 20 sek off
    1. Lunge jumps
    2. HSPU variation, ~2sets
    3. Burbee box jump
    4. BMU, 1-2sets
    5. V-ups

  • Press complex Strength

    As heavy as possible

    3 x

    10x shoulder press
    10x push press

  • 22.03.2025 Workout

    Engine

    A) 3 ROUNDS OF:

    • 5min C2 Bike (PK+)
    • 5min Ski (PK+)

    -Rest 3-5min-
    Into,

    B) 4 Sets Of:

    -1min Echo (70% Effort)
    -1min Echo (80% Effort)
    -1min Echo (85% Effort)
    Into,

    -Rest 4min between sets-

    Holds

    EMOM 12:

    1) 20-30s Ring Support Hold
    2) 20-30s Ring Dip hold
    3) 20-30s Chin Over Bar Hold

    KB Stuff

    3-4x For Quality:

    • 30/30m KB Mixed Rack Walk
    • 10 Heavy KB Swing (Oikeesti raskas. esim. 40-44kg? riittää, että tulee about silmien tasalle)
    • 30/30m Suitcase KB Carry

  • Endurance Workout

  • Program60 Mash Workout

    4 rounds for time:
    20 Cal row
    20m DB Front rack carry 2x22.5kg

    Rest 5min

    8 rounds for time:
    4 DB Burpees 2x22.5kg
    4 BMU

    Rest 5min

    4 rounds for time:
    20 Cal ski
    40m DB Farmer's carry 2x22.5kg

    Rest 5 min

    8 rounds for time:
    8 Alt. DB Farmer's lunges 2x22.5kg
    10 DB facing burpees

    TC for each: 10min

  • Clean 4x1 Strength

    Clean 4x1 82,5% of 1RM

  • Weightlifting + Barbell cycling Workout

    clean & jerk 4x 1+2; 2+1 @ moderate

    5' AMRAP 1-2-3-4... reps of
    power clean
    front rack hold lunges (/side)
    push press

  • Pn-höntsät Workout

    Tempausta lantiolta, pp, kokonaisia, loppuun vain kokonaisia, 1-3
    15,20,25,27,30,32,34,36,37,35
    Loppua kohen ei päässy kyykkyyn, vimppa 35 kyykkyyn. Lenteliki eteen ja taakse.

    Työntöjä kokonaisia
    35,40,44,45

    Juoksu+hyppynaru parin minsan
    1,5 kierrosta, hyppynaru, 1kiekka juoksu, hyppynaru, 0,5kiekka juoksu