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

  • Itämeri Run 16 Workout

    10-15min hölkkä

    5x 800m / 3min palautuksella
    4x 250m + 250m kävelypalautus

  • 9.9.2025 Strength Workout

    Alternate A1 / A2

    A1. Push press – 5/5/4/3 @ 75+%, Rest 1:00 before A2

    A2. Pendlay row – 3 x 10 @ RPE 7-8 (2-3 RIR), Rest 2:00 before A1

    – Do your first set @ or around 75%1RM push press, then build up as the reps decrease over the remaining sets

  • CF Kuopio, salikisat 16.11.24, laji 3 Workout

    • Mies-nais -pari
    • AMRAP8:
      • 5/10/15/20/25... of: T2B / pull-up (no butterfly), split anyhow sekä liikkeen että tekijän suhteen
      • 10x10m shuttle run (juoksijaa ei saa vaihtaa kesken 100m matkan)

  • 24.09.2025 (AM or PM) Workout

    Gymnastics

    A) E75SEC X6:

    • 1 Set of rMU

    B) Ring Strength:

    3-4 Rounds Of:

    • 20-30s Ring Dip Hold *rest 30s
    • 20-30s Ring Support Hold *Rest 30s
    • 20-30s Chin Over Ring Hold *Rest 30s

    C) T2B Test:

    A) Max Reps T2B

    *Rest 2min

    B) E90SEC X5

    • 1 Set of T2B (40-50% of Max Reps)

    Accessories

    A) 4 Rounds For Quality:

    B) 3-4 Rounds For Quality:

    • 10-15 DB Skull Crusher
    • 10-15 Seated DB Lateral Raise

  • Pn-reenit Workout

    Tempausvetoja kepillä ja tangolla

    Tempausta lantiolta

    Tempaus pp + tempaus 1+1
    30kg saakka
    Perään tempausykkösiä KYYKKYYN 34kg saakka

    Rive pp + työntö 2+2
    25,30,35,40,42,44

    Etukyykky 3 x 5
    Lämpät 35,45,55 x3
    59,59,59

    +loppujumppa!

  • ATPF #masu Workout

    ATPF WEEK 32 Day 2

    GYMNASTIC CONDITIONING/STRENGTH (1/3)
    Max set HSPU

    Rest as needed and then E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking the sets and resting as little as possible.

    Target: 5+ reps with max set. Choose a movement model that fits your fitness level .
    Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10 GHD hip extension + 10-20s hold
    10 kb cyclist squat (slow negative)
    20-30s hollow hold

  • Kettlebell Workout

    A)
    EMOM 24’
    1: 1 dead snatch to curtsy lunge each leg
    2: 1 clean to 8 goblet squat
    3: 5/5 kickstand deadlift

    B)
    3 rounds for max unbroken reps of:
    -alternating shoulder press
    -push up on KBs
    -double KB hang clean

    3’ rest between

  • PT Group TO 10.10. klo 18 Workout

    LÄMMITTELY
    60s./liike/puoli
    1. Pöytänosto - eteentaivutus
    2. 90-90 lantionnostot
    3. Seinällä vk kanssa avaus oik. & vas.
    4. Istuen pystypunnerrus seinällä
    5. Tuulimylly lp oik. & vas.
    6. Askelkyykky eteen ja taakse + lonkan kierto vk yli oik. & vas.

    VOIMA
    Liikeparina vuorotellen
    3 x 8 sumokyykky
    3 x 8 arnolds press

    AMRAP 10min
    10 x maastaveto
    10 x lankussa kuulan siirto
    10 x vuorokäsin tempaus kp
    5 + 5 pallon heitto seinään

  • Echo bike & C2B Workout

    Do an EMOM for X rounds of:

    • Y cal echo bike (1min)
    • Z C2B (1min)
    • Rest (1min)

    Pick X, Y and Z.