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

  • Talvikarkelot Laji 2 ja 3 Workout

    Masters 40-49, +50
    0-6min First pair 1, then pair 2
    18 cal row
    12 thruster 20kg
    6 bar facing burpee

    6-12min
    Pair 1
    1 rep max snatch
    Pair 2
    1 rep max C&J

  • Talvikarkelot 2025 Laji 1 Workout

    With pair ( masters 40-49, +50) For time: TC 14min

    3 rds
    10 synchro db snatch 12,5/10
    10 synchro box jump over 50 cm
    2 synchro wall walk
    Then
    3 rds
    10 synchro db squat 12,5/10
    10 synchro box jump over 50cm
    2 synchro wall walk

  • 17.2.2025 Workout

    Clean & Jerk

    A) WU Sets X4:

    B) E75SEC X12:

    C) Clean Pulls 4x2
    *@110%
    *Rest 3min Between

    Lower Body Strength

    4x Superset:

    Barbell Cycling + Gymnastics

    2x 3min on/2min Off:

    1st set:
    - 20 Clean & Jerk @50kg
    + amrap: Kipping Pull Up

    2nd Set:
    - Same amount of Pull Up's as first round
    + amrap: Clean And Jerk @50kg

    Accessories

    Core: 4x For Quality:

  • Mikko's triangle 1h Workout

    EMOM60 (= 1.5x normal):

    • Min 1: row
    • Min 2: ski
    • Min 3: Echo bike
    • Min 4: rest

    Pick a number of calories and complete that on every minute of work.

  • Conditioning Workout

    Partner workout
    Buy in: 5 min max calories on machine
    -into-
    AMRAP 10 mins
    3-6-9-12…
    box jump overs
    devil’s press@2x22,5/15 kg
    30 double unders/50 single unders after each round
    -rest 3 mins-
    AMRAP 10 mins
    3-6-9-12…
    pull ups
    dumbbell thrusters@2x22,5/15 kg
    30 double unders/50 single unders after each round
    -into-
    Cash out: Complete the calories from the ‘Buy in’ part as fast as possible.
    The AMRAPs are ‘You go, I go’ so P1 work while P2 rests, but both partners complete the double unders together.

  • Coach park Workout

    In pairs 6 rounds
    1+1 cal rows
    1 round of DT
    1+1 cal bike
    8+8 devil press
    1 +1 min of 45 sand bag
    40+40 leg raise over bar

  • 3 x 6-8 jaloilla avustettu leuanveto Strength

    Tangolla, jalat maassa avustaen.

  • 3 x 8 punnerrus Strength

    Voit tehdä avustuksella: kuminauha, tankoa vasten tms.

  • 3 x 8/jalka yhden jalan rdl + polven nosto Strength

    Merkkaa yhteispaino.

  • PTG TO 20.2. Workout

    LÄMMITTELY
    Liikkuen
    - Varvaskävely
    - Kantapääkävely
    - Monster walk
    - Sivukävely vk
    - Marjanpoimija
    - Lonkan kierrot
    - Polvennostojuoksu
    - Kanta-pakara juoksu
    - Askelkyykky kierrolla

    Paikallaan
    2 x 30s./liike
    1. uimari seisten
    2. vk soutu + olkapään aukikerto
    3. pull over vk

    VOIMA
    3 x 8/jalka - rdl + polvennosto
    3 x 6-8 jaloilla avustettu leuanveto
    3 x 8 punnerrus