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

  • Functional training 1.2. Workout

    10-9-8-7-6-5-4-3-2-1
    1-2-3-4-5-6-7-8-9-10
    Wall balls
    Burpee
    (10 wb + 1 brp, 9 wb + 2 brp...)
    Cap 10

  • WOD 01/02/25 Workout

  • Heavy Strength

    A: Burpee box jumps x15
    B: Bench press 5-3-1+
    C: WPU 3set
    D: Incline DB bench press 3set
    E1: Leg extensions 2set
    E2: Back extensions 2set
    E3: DB shoulder flys 2set

  • Light Workout

    A: Broad jumps 8x3
    B: Dips 1xMax
    C: SA DB rows 1xMax/arm
    D; DB shoulder flys 1xMax
    E: Alternating db biceps curls 1xMax

  • 31.1.2025 Workout

    JERKS

    1) Chaos Press 5x3 (Link)
    *kevyehkö paino, keskity laatuun

    2) Split Jerk From Blocks
    E2MOM x6-8

    Set 1-2: 3 Reps (Drop and go) @70%
    Set 3-4: 2 Reps @75%
    Set 4-6: 1 Rep @80%+ (voi tehdä 8 sarjaan asti) (nosta päivän maximiin)

    Push And Pull
    10MIN AMRAP:

    2-4-6-8-10…
    - Strict Bar Dip

    1-2-3-4-6-7…
    - Strict Pull Up

    -150m ski between rounds

    METCON

    4x4min on/2min off:

    Alternating A&B:

    A)
    -3 Wall Walk
    -6 DB Snatch @50lbs
    -9 Box jump over

    B)
    -5 Pull Up
    -10 Push Up
    -15 Air Squat

    ACCESSORIES

    4 ROUNDS FOR QUALITY:

    • 10 DB Z Press
    • 10/10 DB Row or 10 Barbell Row *rest as needed

    Press:

  • 30-20-10 Reps for time Workout

    30-20-10 reps for time:
    • Front Squats 75/55#
    • Burpees Lateral Over Bar
    • Front Rack Walking Lunges 75/55#
    • Push-ups
    • Sumo Deadlift High Pulls 75/55#
    • AbMat Sit-ups
    • Shoulder-to-Overheads 75/55#
    Finish each round with:
    • 500 m Row
    Goal: 25 min.

  • Shoulder press 8-6-4-2 Strength

    8 min E2MOM:
    • 8-6-4-2 Shoulder press
    Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs

  • Deadlift 8-6-4-2 Strength

    8 min E2MOM:
    • 8-6-4-2 Deadlift
    Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs

  • PTG TI 4.2. klo 10 & 11 Workout

    LÄMMITTELY
    2 kierrosta - 60s./15s.
    1. Istuen hyvää huomenta kepin kanssa
    2. Seinällä kädet niskan takana avaus + taivutus oik.
    3. Seinällä kädet niskan takana avaus + taivutus vas.
    4. Istuen etunojassa V-nostot
    5. Selin penkillä viparit sivulle venytyksellä
    6. Vk polvitaipeessa AKK

    VOIMA
    Tempo boksikyykky
    5 x 5 - nousevat painot

    EMOM 8
    4-7 kcal pyörä
    4-7 kcal hiihto
    4-7 kcal soutu
    Lepo

  • 5 x 5 tempo boksikyykky Strength

    Tempo: jarruttaen alas - räjähtävä ylös