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

  • PTG TI 10.6.25 klo 10 Workout

    LÄMMITTELY
    Nilkan lämmittelyt kuminauhalla
    Sivukävely vk
    Lonkankoukistaja seisten vk
    Vk kanssa selkä/hartia
    Vk kanssa kiertoja
    AKK - jalan vienti ali kiertoon
    T-kierrot selinmakuulla
    90/90 kierrot

    KIERTOHARJOITUS
    3 x 30s./20s.
    1. Tempaus lp
    2. Goblet squat lp jalkojen alla
    3. Gorillasoutu
    4. Arnolds press istuen

    TRIANGELI
    EMOM 9
    Jokaisella laitteella 5-8 cal

  • 10.06.2025 (AM) Workout

    Bodybuilding/Strength

    A) 4 Rounds:

    • 10 Dual DB Z-Press *rest 60s
    • 10-15 Bent Over Barbell Row (Snatch Grip) *rest 90s

    B) 3-4 Rounds:

    • 8-12 Seated DB Bicep Curl *rest 60s
    • 8-12 Single arm banded lateral raise *rest 90s

    C) 3-4 Rounds:

    Metcon

    EMOM 16:

    1) 45s Ski Erg (VK)
    2) 45s Burpee Pull Up
    3) 45s Devils Press 2x35lbs
    4) Rest

  • Kettlebell Workout

    A)
    In every 90” x 5 rounds
    1 single arm complex (r+l)
    5 swing
    5 row
    5 dead clean

    B)
    For time
    4 rounds
    100 single under
    3 double KB complex *
    8 burpee over KB

    *5 shoulder to overhead
    5 front squat

  • Itämeri Run 6 Workout

    10-15min hölkkä

    1x 5min juoksu 1min kävely
    1x 10min juoksu 1min kävely
    1x 15min juoksu 1min kävely

  • TECHNICALLY STRONG Workout

    Gymnastics

    For quality:
    - Kip and butterfly C2B
    - HSPU cycling

    Partner AMRAP 6
    YGIG
    6 C2B
    3 HSPU

  • Back squat 5x4 Strength

    Back squat 5x4

  • 9 min AMRAP: Front Squat / Deadlift / HRPU / Barbell Hops Workout

    9 min AMRAP:
    • 3 Front Squats 135/95#
    • 6 Deadlifts 135/95#
    • 9 Hand-release Push-ups
    • 12 Lateral Barbell Hops
    Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds.

  • Back Squat 10-8-6-4 Strength

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

  • Squat clean pyramide Workout

    Squat clean+hang squat clean+high hang squat clean x 3 same weight ( light +)
    Squat clean+hang squat clean+high hang squat clean
    x 3 same weight moderate
    Squat clean+ hang squat clean+high hang squat clean
    x 3 same weight moderate ++

    3 x squat clean + hang squat clean
    same weight toughish

  • 09.06.2025 Workout

    Snatch

    A) Build to days heavy: 1 Power snatch + 1 OHS

    B) EMOM X6

    C) Snatch Pull

    • 3x1 @110-120% *rest 2min between

    Back Squat

    • 1x6 @70-75%
    • 2x4 @75-80%
    • 1x max reps @1.5x bodyweight

    Accessories

    A) 3 Sets Of:

    • 6/6 Back Rack Reverse Lunge (front foot elevated) *rest 90s
    • 10 DB Crush Press *rest as needed

    B) 3 Sets Of:

    • 10 DB Romanian DL *rest 90s
    • 10-15 Ring Push Up *rest as needed