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 4.11.2025 klo 10 Workout

    LÄMMITTELY
    Kiertoharjoitus - 2 x 45s./20s.
    1. Uimari
    2. Pull over kp (jalat mukaan)
    3. Seinällä pystypunnerrus
    4. Rullan päällä kuminauhalla veto ylhäältä
    5. Käden avaus kylkimakuulla vk

    n. 60-90s./liike
    - Roikkuminen
    - Renkailla rintakehän avaus
    - Boksilla rinnan alaspainallus
    - Kylkimakuulla ristikkäisten raajojen ojennus

    VOIMA
    3 x 12 rengassoutu
    Lepää 60-90s. sarjojen välissä

    HIIT 1
    3 x 30s./15s.
    1. Tempaus vuorokäsin kp
    2. Lankku (+jalkojen avaus)

    HIIT 2
    3 x 30s./15s.
    1. Stepperin/boksin ylitys
    2. Jalkojen siirto kk yli

  • Weightlifting Workout

    Part A).
    Skill Primer
    Snatch High Pull, Power Position Power Snatch & BTN Push Press
    (5-8 sets x 1+2+2)

    Part B).
    Snatch Doubles
    (8 sets x 2 / 65%-85%)

  • Bar MU, max ub set Workout

    -one ub set, max reps

  • Syvä pääty Workout

    Skills

    Metcon

    For time
    3 x 12/10 cal 12 Raakariveä
    3x 12/10 cal 6 Etukyykkyä

    45/60 kg

  • C2 bike progression 1/8 Workout

    10min easy
    3 x 8min 185-190W
    3min easy between sets
    10min easy

  • Pause Front squat 2x3, 1x2 Strength

    Pause Front squat 2x3, 1x2

  • 5.1.2025 Workout

    METCON
    3 Sets Of:

    5min AMRAP:

    -350m Ski
    -20 WB
    -350m Ski Row
    + Max Reps: Burpee Pull Ul

    -Rest 3min Between Sets-

    ACCESSORIES

    A) 4 Rounds For Quality:

    B) 4 Rounds For Quality:

    • 1 Big Set Of Banded Pull Up (green rubberband)
    • 15-20 Banded Face Pull

  • Light Workout

    A: Broad jumps 8x3
    B: Dips 1xMax
    C: SA db rows 1xMax
    D: SA cable shoulder flys 1xMax
    E: Strict pull ups 1xMax
    F: OH triceps extensions 1xMax
    G: Norska intervaller löpning

  • Strength Workout

    Push Press
    4 x 6 with 3s down. Rest 90s
    - Build to a heavy set while maintaining a strict tempo

  • AF #masu Workout

    AF WEEK 50, Day 1

    CONDITIONING:
    EMOM x20 with a single KB (5 rounds)

    1) 10+10 single arm Gorilla Row
    2) 10+10 Front Rack Reverse Lunge
    3) 10+10 Press
    4) 20 Mountain Climber (1 rep: both legs)

    Overall RPE 3, let’s start the week with a little lighter workout. Use a loading you can get all sets unbroken. Sweat a bit and move well.