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

  • 17.06.2025 (AM) Workout

    Push & Pull

    A) Strict Press

    A1: Build up to days heavy 3RM

    A2: 2x8 @85% from 3RM

    B) Strict Pull Up

    B1: Build up to days heavy 5RM

    B2: 2x6 @90% from 5RM

    Strength EMOM

    EMOM 20:

    1: 10-15 Ring Push Up
    2: 8-10 SB Clean
    3: 10-15 Ring Row (legs elevated)
    4: 10-12 SB Squat
    5: Easy Bike

    Accessories

    A) 3-4 Rounds For Quality:

    • 15-20 GHD Banded Hip Ext.
    • 45/45s Copenhagen Plank

    B) 3-4x For Quality:

  • PTG TI 17.6.25 klo 10 Workout

    LÄMMITTELY
    2 kierrosta 50s./liike
    1. Roikkuminen + lapavedot
    2. Askelkyykky ylävartalon kierrolla
    3. Käsien lähennys vk
    4. Kyykky lp kanssa + kierto pään ympäri
    5. Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus
    6. Päinmakuulla olkapään kierrot

    VOIMA
    3 x 8 penkkipunnerrus tangolla

    AMRAP 12min
    6-8/jalka lähentäjä kylkimakuulla / kopenhagens plank
    6-8/jalka simpukka seinällä
    8/puoli pallof press
    10 käänteinen vatsarutistus (jalkojen laskulla)

  • 3 x 8 penkkipunnerrus tangolla Strength

    Tekniikkaa ja lämmittelyä 1-2 sarjaa.

  • Shoulder press 1x9 Strength

    Shoulder press 1x9

  • Strength Workout

    triset, 5 rnds
    6/6 push up pos. KB pull through
    1 weighted slow eccentric pull up
    5-7 trx row

  • 15.06.2025 (PM) Workout

    Engine

    20min AMRAP:

    • 1300m Row
    • 1300m Ski
    • AMRAP: Assault Runner

    REST 4MIN

    15min AMRAP:

    • 900m Row
    • 900m Ski +AMRAP: Ass Runner

    REST 4MIN

    10min AMRAP:

    • 450m Row
    • 450m Ski
    • AMRAP: Ass Run

    REST 4MIN

    5min AMRAP:

    • 225m Row
    • 225m Ski
    • AMRAP: Ass

  • 15.06.2025 (AM) Workout

    Squat Clean

    A) EMOM Until Failure

    1: 1 Squat Clean
    2: 2 Squat Clean
    3: 3 Squat Clean
    4: Rest

    *Jatka samalla systeemillä niin pitkään, kunnes tulee seinä vastaan. Alota @70% ja nosta 5% joka neljännen minuutin jälkeen. Eli samalla painolla aina minuutit 1-3, ja neljännen lepominuutin aikana lisää 5%

    B) BB Cycling

    21 Hang Power Cleans (Completed as 8.7.6 TnG Power Cleans)
    -Rest 1 min-
    15 Hang Power Cleans (Completed as 6.5.4 TnG Power Cleans)
    -Rest 1 min-
    9 Hang Power Cleans (Completed as 4.3.2 TnG Power Cleans)

    For Time/Quality:

    • 21 Hang PC (performed as 8.7.6 TnG sets) *rest 1min
    • 15 Hang PC (6.5.4 TnG sets) *rest 1min
    • 9 Hang PC (4.3.2 TnG sets)

    @50kg
    *lepoa mahollisimman vähän tng settien välissä, mutta pakko saada aina putkeen annettu määrä

    Strength

    A) Barbell Hip Thrust

    • 3x8-10 *rest 2-3min. between sets

    B) 3-4 Supersets for quality:

    • 8-12 DB Pullover
    • 20-30 Bande Tricep Ext.

    C) 3-4 Supersets for quality:

    • 15-20 Banded Pull Apart (1s pause ääriasennossa)
    • 10-15 KB Front Raise

  • Deadlift 10-8-6-4-2 Strength

    10-8-6-4-2 reps:
    • Deadlift
    Start with 50% 1RM and increase weight after each round to finish as heavy as possible.

  • Back Squat 10-8-8-8-6 Strength

    Back Squat
    • 10 reps at 50% of 1RM
    • 8 reps at 55% of 1RM
    • 8 reps at 60% of 1RM
    • 8 reps at 65% of 1RM
    • 6 reps at 70% of 1RM

  • 5 rounds for max reps: Row / Push Press Workout

    5 rounds for max reps:
    • 2 min: Row (calories)
    • 1 min: Push Press 95/65#
    Goal: 250 (125+125).