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

  • STRENGTH (Accessory) Workout

    3 rounds as a super set
    20s side plank R
    20s side plank L
    20s hollow hold
    -rest 90s between rounds

  • Main site Saturday 250215 Workout

    For time

    • Row 350/500 meters in as few pulls as possible
    • Perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round.

  • Erg and Rumanian deadlifts Workout

    30 min

    • 2 min erg
    • 5 Stiff legged deadlifts 2x24kg kb

  • Cfs Painonnosto 15.1 Workout

    Voimatempaus + allepudotus
    4x2+2 @~50%

    Tempaus maasta + tempaus PY
    2x1+2 @70-75%
    3x1+1 @80-85%

    Tempausveto

    4x4 @90%-110%

  • High hang squat clean and jerk Strength

    5 x 2 x 1+1 x 60kg

  • Snatch grip shoulder press behind neck Strength

    3x5x15-35

  • Talvikarkelo 2025 laji 5 Workout

    For time

    80 wall ball 14/10"
    40 front rack box step over 2x8kg kb ( medball over head hold)
    32 burbee + TTB (plank hold)
    24 partner over and under

    TC 18min

  • Talvikarkelo 2025 laji 4 Workout

    5 rds TC 10min
    45 crossover
    5-10-15-20-25 Pull up
    5-10-15-20-25 HSPU (games 18.4 standar)
    5-10-15-20-25 hang clean above knee

    Weight
    40-49: 27,5 / 35 / 42,5 / 50 / 57,5
    50+: 27,5 / 32,5 / 37,5 / 45 / 52,5

    HSPU: abmat + 6,5cm

  • 18.02.2025 Workout

    Bench Press

    10-8-6-4-2
    *Nouseva paino (jätä 1-2 toiston varat)
    *Lebo 2-3min settien välissä
    *Tee semi kapeella otteella

    Bodausta

    A) 3x Superset:

    • 10/10 DB Lat Row
    • 15-20 Banded Rear Delt Pull Back (link)

    *Rest as needed

    B) 3x Superset:

    Option 1 Metukka

    4x3min on/1:30 off:

    Option 2 Iisimpi Metukka

    Ski Endurance:

    2 Sets:
    - 500m Ski (VK)
    *Rest 2min between

    2 Sets:
    - 400m Ski (VK)
    *Rest 1:30 between

    2 Sets:
    - 300m Ski (VK)
    *Rest 60s between

  • PTG TI 18.2. klo 10 Workout

    LÄMMITTELY
    2 kierrosta, 60s./liike
    1. Eteentaivutus - kyykky
    2. Tuulimylly ympäri
    3. Toispolviseisonnassa toinen jalka suorana - kyljen venytys
    4. AKK - jalan vienti ristiin yli - alhaalla lonkankoukistajan venytys
    5. Pöytänosto - eteentaivutus
    6. Jousiampuja kuminauhan kanssa kyljellään

    Lantionhallinta/tasapaino
    2 kierrosta - 40s./liike
    • Vaaka + painon siirto käsissä
    • Lankussa painon siirto
    • Lantionnosto jalat korokkeella - toisen jalan irrotus
    • Lankussa polven veto lantion alle (kumppari)

    VOIMA
    3 x 6-8 jaloilla avustettu leuanveto
    3 x 6/jalka yhden jalan jarruttava kyykky boksilta
    3 x 8 lattiapunnerrus tangolla