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

  • Treeni 4 (perjantai) Workout

    Warm Up
    Band Pulls + Banded Hip Activation

    Metcon/Accessory work (60 minutes) at 55-65% effort
    2 sets
    4 min bike erg + 5/5 step ups@60/75cm + 10/10 db row @15/22.5kg
    2 sets
    4 min bike erg + 5/5 single leg crossbody rdl @10/15kg db + 10/10 db half kneeling arnold press @10/15kg
    2 sets
    4 min bike erg + 10 cossack squat + 10/10 windmill @5/7.5kg
    2 sets
    4 min bike erg + 5/5m quadtruped walk + 30 russian twists @5/10kg
    Voit halutessasi ottaa hiihdon tähän mukaan. Eli bike ergiä silloin 16 min total ja 16 min ski total.

  • Hatch squat program week 11 day 1 back squat Strength

    5*60%
    3*70%
    2*80%
    2*90%
    1*95%
    1*103%

  • DL 4 x 12 Strength

    DL 4 x 12

  • Pike (strength vk4) Workout

    Zone 1:
    -Barbell Lunge x 6 (left 6 then right 6)
    -offset BB back squat x 6 (per leg)
    -Rest 30s

    Zone 2:
    -Handstand wallwalk/Handstand box stepx3
    -DB Bicep hammer curl x 6 (per hand)
    -DB French press x 8
    -Rest 30s

    Zone 3:
    -Row 300m
    -Pike Crunch/Pike with rowerg x 8
    -Rest 30s

    Zone 4:
    -Seated Sled pull YGIG (Use only hands=no hip hinge)

    Zone 5:
    -Jog moderate pace(3% inc)

    -1 round
    -7,5min / 45s
    -Heavy weights in zones 1, 2 and 4
    -Make sure to use rest within zones

  • WL + Barbell cycling Workout

    stage pull + power clean + squat clean practice

    5' EMOM: 1 power clean + 2 squat clean

  • 23.1.2026 Workout Warmup Workout

    2 Rounds
    8 Scapula push-ups
    8 Hand release push-ups
    8 Tension swings
    +
    2 Rounds
    6 Burpee box jump overs
    8 V-ups
    10 Wall balls
    +
    1-2 Rounds
    5 Back support slide throughs
    5 Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a v-up snap
    +
    3 Rounds @ workout pace
    1 Ring muscle-up
    3 Burpee box jump overs
    6 Wall balls

  • Crossfit flow 10 Workout

    50-100 su/du
    15 pass through
    10 goblet squat
    5 push ups
    1 min foam rolling

    Easy pace 10 rounds

  • PTG PE 23.1. klo 10 Workout

    LÄMMITTELY
    - cat cow
    - lähentäjävenytys kierrolla
    - takaketju pumppailut
    - kyykkyssä kierto
    - LLA - punnerrus
    - Lapapunnerrus
    - bird-dog
    - t-kierrot
    - rullaus selälle + eteentaivutus

    VOIMA
    3 x 8 kulmasoutu tangolla

    CIRCUIT
    3 x 40s./20s.
    1. Etuheilautus
    2. Penkkipunnerrus kp
    3. Sivulankku + simpukka avaus O+V
    4. Mave + kyykky

  • Barbell Hour Workout

    4 rounds, set every 1:30
    6 Push Presses
    8 Bent over Rows

    3 Rounds YGIG/round
    10 Landmine half kneeling press R+L
    10 Landmine row R+L

    Finisher
    10-5 Bicep Curls
    5-10 Tricep extensions

    Barbell does not touch the ground

  • 22.1.2026 Weightlifting MODERATE WEEK 3/14 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch

    SNATCH PULL to HIP + SNATCH from MID-THIGH + OHS
    2+2+2@barbell, 2-3× 3+2+5@70-75%, sn-%, rest btw sets 1,5-2min

    FRONT SQUAT
    3×5@80%, fs-%, rest btw sets 2-3min *2@up to 75%

    BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
    2×8-10@80%, bs-%, rest btw sets 2-3min

    --

    video: SNATCH PULL to HIP

    video: SNATCH from MID-THIGH 0:28