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

  • 18.6.2024 DB Bench & Row Workout

    Alternate B1 / B2

    B1. Incline DB bench press – 3 x 8-12 @ RPE 8 (2 RIR), Rest 1:00 before B2
    B2. Incline DB Row – 3 x 8-12 @ RPE 8 (2 RIR), Rest 2:00 before B1

  • Ab emom Workout

    emom 9min

    min1: 30s abmat or hollow rock hold
    min2: 10 perfect ghd
    mine3: 20 rotating abs with 10lb medicine ball

  • Conditioning Workout

    Partner Workout (You GO, I GO)

    In 18 minutes :
    200 Partner wall ball @9/6kg
    At 0:00 and every 2 minutes :
    10 Syncro alt. Dumbell Snatch @22,5/15kg
    5 Syncro T2B
    In Remaining time AMRAP
    10-20-30-40-50…
    DU (each)
    Syncro Sit up

    Rest 3 mins

    EMOM 12 mins ( individual)
    Min 1: Single arm DB thruster 8/8@22,5/15kg
    Min 2: Dumbell Pull over 8/8
    Min 3: Rest

  • Bar-mu EMOM10 Workout

    EMOM 10min
    1-5 Bar Muscle-Up

  • 9.8.24 Workout

    3-4 rounds:

    4min bike
    3min row
    2min ski

    • pk vauhti

  • Kettlebell Workout

    A) 3 sets of
    6/6 half kneeling KB press @ 31X1 tempo
    12 quadruped pull through
    6/6 single KB front rack split squats @ 31X1 tempo
    12 russian twist*
    *pause in the middle for 1 sec.

    B) AMRAP 16 mins with partner (Relay style)
    12/9 calories bike/row/ski
    9 cleans
    6 (3/3) alt. front rack reverse lunges
    3 thrusters

    Rx: 2x20/12 kg
    Goal: 8+ rounds

  • T2B/WB & DU Workout

    • EMOM x min, pick x
    • Pick reps/min for T2B/WB & DU
    • T2B+DU on odd minutes
    • WB+DU on even minutes

  • PT Group TI 14.12. klo 18 Workout

    LÄMMITTELY
    2 kierrosta, n. 40-60s. / liike
    1. Puolikas dead bug - paino kohti kattoa
    2. Lantionnosto + lonkankoukistaja veto
    3. Lähentäjä istuen - kuminauha tolpassa
    4. Selin jalan kierto - paino kohti kattoa
    5. Kuminauhan työntö selkä tolppaan päin

    VOIMA
    3 x 8 yhden jalan maastaveto
    3 x 8 lattiapunnerrus

    TAITO- / TEKIIKKAHARJOITTELU
    Valakyykky
    Käsilläseisonta

  • 17.2.2024 Barbell Cycling Workout

    2-3 Rounds @ increasing weight

    20 Power snatches
    20 Overhead squats
    20 Power clean and jerks
    20 Thrusters

    Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing) and ability to stay consistent with your form across multiple sets.
    – All sets must be done unbroken.
    – Rest as needed between movements.

  • KAHVAKUULA RUUVIKATU Workout

    PYRAMIDI 10min 2KB
    Punnerrus 1,2,3,4......
    Shoot through 1,2,3,4.....
    Rive 1,2,3,4.....
    Etukyykky 1,2,3,4.....
    Työntö 1,2,3,4.....

    AMRAP 20
    Row ergo 12/15 cal
    Am.heilautus x 15
    Row ergo 12/15 cal
    Tempaus x 20 (10+10)
    Ak.kävely 25 askelta kuula mukana
    Tähtilinkkari vatsat x 20